Eating welll does not mean you can never enjoy treats. Thank you Susan for sharing this easy, yummy recipe.
LIFT: 5×9 Rack Pull
CTB pull ups
Row for calories
Post WOD Mobility: Happy Baby, 2 min; Upward dog, 1 min, Quadruped wrist flexor stretch, 1 min; Rig lat. stretch, 1 min; Rig hamstring stretch, 1-2 min each; Wide knee child’s pose, 2 min.
GYM IS CLOSED TODAY
Ellie is inviting everyone to join her at 9 am at Burg Park to run the Turkey Trot with her!!
Reminder 5:45 and 7 pm classes are cancelled. Gym closes at 5:30 pm today!
WOD: THANKSGIVING BUFFET for time:
Five rounds of:
15 air squats
Four rounds of:
15 KB swings (53/35 lbs)
Three rounds of:
15 box jumps (24/20″)
15 knee to elbow
Two rounds of:
20 wall balls (20/14 lbs)
One round of:
Post WOD Mobility: Athletes choice
Lift: Bench Press 3×12, superset with 3×12 Ringrows
WOD: 8 min AMRAP of:
8 Push Press
Post WOD Mobility: Scapular smash with lacrosse ball, 3 min each; Box prayer stretch with bands and dowel, 2 min; Rig Achilles stretch, 1-2 min each; Rig pec stretch, 1 min each.