FYI >>>There will only be 1 WOD on Thanksgiving day at 9 am.
Warm Up: 1/2 Tabata Sit ups, Squats, GPU’s. Stretch
Strength: Back Squat – 70% x 3 x 5
WOD: Nautical Helen
3 Rounds for Time:
Row 500m.
21 KB Swings 55/35
12 Pullups
Icing: Muscle Up Transition Work