Thanksgiving crew gettin’ silly post WOD.
Monday
CrossFit
Strength:
E2MO2M x 5 sets of:
2 Front Squats + 1 Split Jerk
WOD:
15-12-9 reps for time of:
Clean & Jerks, 135/95
Chest to Bar Pull-ups
Optional Accessory Work:
3 sets NOT for time of:
8 Suitcase Deadlifts, each side
8 Step Downs w/ 3 second decent, each side
8 Wide Grip Strict Pull-ups
BaseFit
WOD:
3 rounds for time of:
Run 400 meters
21 Burpees
12 Sumo Deadlift High Pull, Red/Blue KB
Rest 3 minutes
2 rounds for time of:
Run 400 meters
21 Russian KBS, Red/Blue
12 Pike Push-ups
Rest 2 minutes
1 round for time of:
Run 400 meters
21 V-ups
12 Strict Pull-ups
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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