11/25 WOD: Post Thanksgiving Damage Control


11/25 WOD: Post Thanksgiving Damage Control

I hope you all had a FANTASTIC Thanksgiving with family and friends, enjoyed your food and drink, and shop smart today! Today, let’s get back on track with the diet. One day out of the year should not put you in a fritz, it’s the other 99% of time you need to worry about. Don’t fret, and get after it today in the gym!

Warm-Up: 20-squats, 10-front squats, 10 burpees, 10 pullups.

Strength: Press 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85%

WOD: For total reps: 5 minutes of wall balls, 4 minutes of ring dips, 3 minutes of 200m sprints, 2 minutes of jumping lunges, 1 minute of KB Swings (last minute has to be unbroken swings or they have to do 25 burpees. The time (in seconds) it takes to complete 25 burpees gets subtracted from their total score. 1 second = 1 rep)

Recovery: 2:00 deep squat hold, PSOAS, banded hamstring stretches.