WOD – November 26, 2014

*Gymnastics class with coach Derrick is tonight at 630pm*

Shout out to Santino who got his first bar muscle up yesterday and did all 20 in the workout! And congrats to Kayla who got her first chest to bar pullup and also got 20 more in the wod!

I know we are a little sore, but we need to get a few more squats in before it’s Turkey time!

Work Out of the DayBack Squat 5-5-5then,

141023 Mainsite WOD

With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75/55lb.From 5:00-10:00 use 95/65lb.From 10:00-15:00 use 115/75lb.Continue adding 20/10lb. every 5 minutes for as long as you are able.Post loafs and number of minutes completed to comments.BasicsAs many rounds as possible in 25 minutes of:5 burpee box jumps, 20″10 grasshoppers20 air squats*run/row 400m e5mom Post rounds completed to beyond the whiteboard. *row on minutes 0, 10, and 20.  Run on minutes 5 and 15.  


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