We will be closed Thursday for the Thanksgiving holiday. We will be glad to offer Friday classes if there is enough interest. Please let us know ASAP.
Warm-up (15 minutes):
1. DROM
2. 1-3 rounds of:
10 overhead squats
10 sit-ups
10 back extensions
10 pull-ups
10 dips
3. Burgener warm-up
Strength:
Power cleans 3x5 (add 5#)
Metcon:
Complete for time:
50 thrusters (45#)
40 double unders (sub tuck jumps)
30 kettlebell swings (55#/35#)
20 overhead lunges (45#/25#)
10 burpees
Jason and Neva Fukuda stopped by to do the WOD with us today. Jason and I grew up together and he now lives in Tennessee but is home for vacation for a few weeks. Nice having them workout with us!
Jason in the all-too-familiar post-WOD position
The results
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