Turkey Day Schedule – Gobble, Gobble, Gobble, Gobble……
Wednesday– 5,6,7,8,11, 12,3,4,5pm *close at 6pm*
Thursday– ANNUAL THANKSGIVING DAY WOD- 8am and 9am** Non-coached WOD 7am with Goose
Friday– 9,10,11,12pm (open gym 8-2pm)
Saturday– 8,9,10,11 Open Gym starting at 6:30am, Non-Coached WOD with Goose at 7am
Sunday– Normal Schedule
Warm Up
2 Rounds
200m Run
5 Muscle Clean + Front Squat
10 PVC Pass Throughs*
10 Scap Push Ups
*Rd 2 – Around the Worlds
Mobility
Chest Stretching
Ring Accessory
15 Reps of each working in with a partner
– Push-outs/layouts
– Alternating lateral push-outs- (bottom of push-up position)
– Ring Push-ups
– Ring Flyes
– Ring Rows
– Knee Tucks with feet in Rings
WOD
“Elizabeth Meets Nancy”
21 Squat Cleans 135|95
21 Ring Dips
400m Run
15 Overhead Squats
15 Squat Cleans 135|95
15 Ring Dips
400m Run
15 Overhead Squats
9 Squat Cleans 135|95
9 Ring Dips
400m Run
15 Overhead Squats
Level 3- 115|75
Level 2 – 95|55
Level 1- 75|35; 15-12-9 Reps for Everything
ADV- Move Faster
Extra Work
6 Rounds
Every 3 Minutes
10 Strict HSPU
7|4 Ring Muscle Ups
15|10 Cal Echo Bike
Athlete Note: Scale the HSPUs and RMUP # so you can complete at least the first few rounds unbroken. Muscle Ups can be scaled to Bar Muscle Ups or C2B Pull Ups. SHSPUs can be scaled to seated db Z-Press.