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
2 comments:
Lots of fun! My legs are killing me today from all of those thruster and probably from the back squats on Tuesday.
Yep, my legs are sore today from the thrusters too.
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