Strength Development

 

Warm-up all movements

 

·    Pull-ups/ push-ups

·    Kettlebell swings

·    Thrusters / Overhead squats

·    Box jumps / wall-balls

 

WOD

 

Thanksgiving with the Girls

 

For time: 35 min CAP

 

“Angie’s” House

·   20 Pull-ups

·   20 Push-ups

·   20 Sit-ups

·   20 Air Squats

 

“Helen’s” House

·   400 meter run

·   21 Kettle-bell Swings (RX 24/16 kg)

·   12 Pull-ups

 

“Fran’s” House

·   15 Thrusters (42.5/30 kg)

 

“Nancy’s” House

·   400 meter run

·   15 Overhead Squats

 

“Grace/Isobel’s” House

·   20 Ground-to-overhead

 

“Kelly’s” House

·   400 meter run

·   30 Box Jumps (RX 24”/20”)

·   30 Wall-balls (RX 9/6 kg)