Reminder: the gym is closed on Thursday and Friday for Thanksgiving.  There is a special turkey day WOD at 9am on Thursday.

Movement Prep:

  • Calf Smash
  • Banded Hip Floss

Warm-up:

8 Min E2MOTM 

  • 10 See Saw Steps 
  • 10 Ring Rows w/3 Sec. Pause 
  • 10 Push-up to Down-Dog 
  • 10 Spiderman Steps 

*Practice Jump Rope Remainder of 2 Min.

Skill:

  • Row Pacing - Mid-workout vs. Single distance
  • Review Row Technique

Conditioning:

  • 1,000 Meter Row
  • 300 Double Unders
  • 100 Weighted Walking Lunges (45/25)
  • 30 Burpee Pull-ups

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