Friday – 201127

Friday – 201127

WOD

“Thanksgiving with the Girls”

For time:

Angie’s House
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats

Helen’s House
Run 400m
21 KB Swings (55/35)
12 Pull Ups

Fran’s House
15 Thrusters (95/65)

Nancy’s House
Run 400m
15 Overhead Squats (95/65)

Grace/Isabel’s House
20 Ground to Overheads (95/65)

Kelly’s House
Run 400m
30 Box Jumps (“24/20”)
30 Wall Ball Shots (20/14) to a 10’/9′ target

Note: With a continuously running clock, complete all 5 parts of the workout with no rest between parts.

……….

BURN

Tabata 20 sec on / 10 sec off for 8 rounds each; one min rest between stations:
Plated Burpees
Leg Lifts / Toes to Bar
Shuttle Runs/ Skaters
KB Side Swings
Plyo-Jump Squats

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