WOD - Wednesday, 11.26.2014

Wednesday is Thanksgiving Eve which means you are probably a few hours from some partying and less than 24 hours from eating your faces off, make sure to get to the gym first!

You might have noticed that there is a big box in the gym by the office wall. We are participating in a toy drive for Operation Homefront. The toys donated will go to children of military families in need for the holidays. If you feel so inclined, grab a toy from the store and throw it in the box, a kid somewhere will appreciate it.

                                                                  #Twinning!

                                                                  #Twinning!

Michele had to do kettlebell swings alone because she finished her run so fast. 1:41!

Michele had to do kettlebell swings alone because she finished her run so fast. 1:41!

                        All ladies and John at 7pm

                        All ladies and John at 7pm

Warm Up

Walking Elbow to Instep with Rotation (20 steps)   https://www.youtube.com/watch?v=VpgRbgp7PB4

Duck Walk (50 feet)

Crab Walk (50 feet)

30 Wall Balls without dropping ball 1 increment lower than working weight

10 Wall Ball 2 for 1s         https://www.youtube.com/watch?v=DQwrl7ZajTg

10 Empty Barbell Front Rack Lunges

 

Strength

4 sets every 3 minutes: 10 Front Rack Walking Lunges (aim for 50% of Front Squat 1RM)

 

WOD

In 15 minutes:

Row 2000m

AMRAP in the remaining time:

30 Wall Balls (20/14)

15 Cleans (135/95)

10 Burpees

*We will do this in heats when necessary