Thanksgiving 2014

turkey-workout

 

 

 

 

 

 

 

 

 

 

 

 

Happy Thanksgiving everyone!!!!

 

 

Be safe and eats LOTS of YUMMY FOOD, but not before you get in to Bane and get a good WOD in!!!!!

 

Remember hours today are 8-10am.

 

Black Friday 9-11am.

 

Saturday we are at the Palmer Mall from 9-11am. Come in and get in a good WOD!!

 

Sunday open gym 9-11am, with the Turkey Trot starting at 9:30am!!!!

 

 

 

Thursday, November 27

 

 

Warmup:

 

See Whiteboard

 

 

WOD:

 

14.2

 

Every 3 mins. for AS LONG AS POSSIBLE

 

From 0:00 – 3:00

2 Rounds

10 OHS (95/65)

10 C2B

From 3:00 – 6:00

2 Rounds

12 OHS

12 C2B

From 6:00 – 9:00

2 Rounds

14 OHS

14 C2B

 

Continue until you can’t finish the 2 rounds within the minutes.

 

 

Extra Work:

 

As a buy-in/cashout (you chose when you want to do each one)

 

1,000m row

30 GHD Sit-ups

 

 

***Rest 2 mins. before starting the next part of the WOD***

 

Example

 

30 GHD

2 min. rest

WOD

2 min. rest

1,000m Row

 

 

 

***** IF YOU CAN’T DO CHEST TO BAR PULL-UPS RX’D, YOU ARE DOING RING ROWS! *****