Warmup:

400 m run or 500m row

Mobility:

Dynamic stretch/CS

B warmup

400 m run or 500/425 m row

Workout warmup:

We’ll take 10 minutes to setup our stations and warmup the movements.

Workout:

Thanksgiving with the Girls

For Time

• "Angie's" House

• 20 Pull-Ups

• 20 Push-Ups

• 20 Sit-Ups

• 20 Air Squats

• "Helen's" House

• 400 meter Run or 500/425m row

• 21 Kettlebell Swings (24/16kg)

• 12 Pull-Ups

• "Fran's" House

• 15 Thrusters (95/65 lb)

• "Nancy's" House

• 400 meter Run or 500/425m row

• 15 Overhead Squats (95/65 lb)

• "Grace/Isabel's" House

• 20 Ground-To-Overheads (95/65 lb) ( Snatch or clean and jerk)

• "Kelly's" House

• 400 meter Run or 500/425m row

• 30 Box Jumps (24/20 in)

• 30 Wall Balls (20/14 lb)

With a running clock, as fast as possible complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, you may move the barbell from the ground to overhead any way you like (eg: Snatches and/or Clean-and-Jerks).

At the 9:30 class we will be running two separate classes. One group will do the workout as written the other will start at Nancy’s House and continue the workout in order finishing at Fran’s house.