WOD - Friday, 11.28.2014

Hopefully everyone enjoyed the Thanksgiving Crazy Game of Poker. We have some more fun fitness in store for you all for Friday.

Remember, the schedule for the weekend is as follows:

Friday - 9am group class, 10am-12pm open gym

Sat/Sun - Regular schedule

Warm up

Row 200m

10 Empty Bar Good Mornings

10 Jumping Air Squats

10 Turkish get ups (5 each side, no load)

 

Wod

In groups of 3:

Row 10000 meters

Partners will rotate every 3 minutes (this is an aerobic workout, it won't feel insanely difficult, it's a long, solid grinder to help you burn off the work you did at the table on Thanksgiving):

Partner 1-row for meters

Partner 2-rest

Partner 3-complete 15 med ball squat clean wall balls (20/14)

If you are in a group of 2, act as though there is a third person on your team (rotate the same way, Rower -> Rest -> Squat Clean Wall Balls) and row 7K