Thanksgiving weekend! We’re closed on Monday! Sorry Folks, but go eat a turkey and some mashed potatoes and go into a small food coma… then it’ll be Monday and you’ll be well fueled for the WOD :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://vimeo.com/108506588″][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]
Back Squat Warm up
10 spiderman lunges 10 toes touches 10 goblet squats w/ 3 second pause in the bottom* 10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
Health – Press & Pull ups
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
10-1 for time of: Kettlebell Swings Push Press
Back Squat Volume
As many reps as possible in 12 Minutes of: Back Squats at ~70%
*Choose whatever rep scheme you’d like **Rest between sets, as needed ***Make sure they’re all perfect, beautiful form ****Your score is total tonnage, so total reps x weight used during the AMRAP
10-8-6-4-2 for time of: Deadlifts (255/163) Handstand Push ups