THANKSGIVING TEAM WOD 11/24/22

WARM UP:
400 M. Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility


WIN & FIT
Thanksgiving Team WOD:
For Time: (Teams of 2)
3 Rounds
75 Wall Balls (20/14) (16/10)
25 Burpee Pull Ups
25 Clean and Jerks (155/105) (135/95)
50/45 Cal. Row
*Every 6 minutes, perform a 400 M. team run. Workout starts w/ the run.
**42 Min. cap.
***FIT Sub. Clean & Jerks for 50 Alt. DB Clean & Jerks (50/35) (40/30)


AT HOME
SKILL:
3 Sets
20 Toe Touches w/ Feet Up
30 Sec. Front Plank
40 Fast Bicycles
10 Slow Bicycles
*Bicycles = Opposite Ebow to opposite Knee on your back.
WOD:
3 Rounds
20 S.A. DB/KB Thrusters
20 Burpee’s
20 DB/KB Clean and Jerks
800 M. Run

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