Warm up:
5 min jump rope
5 min step ups
10 push ups
10 pull ups
20 sit ups
3 rounds barbell complex
WOD:
20 Back squats
5 Rope ascents
25 Box jumps
1 K Row
10 Tire flip + jump through
Durability: Mobility
Welcome back from the Thanksgiving Holiday. We hope everyone had a wonderful time with friends and family. The days are getting colder, be sure to layer your clothing properly so you may shed layers as you warm up to operating temperature. It’s very important to be warmed up. And also we are nearing the end of the year, which means reflection time. We encourage all of you to review your accomplishments and your shortcomings, be honest and then reset yourself to attack again harder. Set new goals and continue to achieve, strive and pursue the things you desire. This is an important skill many people lack or lack to implement into their lives. Start doing it. Make it a habit.
Will as Rx’d. Nice work!
After kicking bronchitis in the teeth, Tammy stomped the WOD.
Ryan nearly two decades detached from the rope climb, smashing PR’s daily.
Scott and Matt fought the rope some, but both conquered! That’s what it’s all about.