**We will only have 1 class tomorrow – Thanksgiving WOD at 9am**
GROUP PREP
2 min light row
10 banded side steps
10 banded monster walks
10 Straight leg sit-ups
10 PVC Hip Hinge
10 PVC Rotations
Barbell Warmup
**The Strength and WOD can be done in any order today, if you’d rather do your 500m row first.
STRENGTH
Deadlift
Off of your 90% Training Max
3@70%
3@80%
3+@90%
Bulgarian Split Squats
3x5each
Glute Bridges
3×10-20
WOD
500m Row for Time 😊
POST WOD
“Durante Core” – do as much or as little as you can! This is pretty tough 🙂
5 Rounds for Time
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest
MOBILITY
Foam rolling for 10 min
CrossFit Reserve 