Remember, the last wod is at 12:15 today. We hope you and yours have a safe and happy Thanksgiving! See you Saturday at 9am.
In 20 minutes complete as many rounds as possible of:
Run 200 meters (please note: there are a few spraypainted red dots on the curb/sidewalk at the 100 meter mark).
Buy In: 9 Burpees. Couch stretch, olympic wall stretch, captain morgan stretch, pvc hip flexor smash.
Front Squat 5 sets of 3 reps@80-90% (straight sets)
then for time complete
10-9-8-7-6-5-4-3-2-1 reps of:
Bar facing burpees
Buy In: 8 burpees. get ready fast. Mobilize quickly and effectively.
Row 1000 meters, OR Run 800 meters 3 times. IF you are super motivated and can get it done, add the runs in between the rows. This will be the Rx+ option. You would enter your total time per Row/Run. So off the rower ASAP and onto the running course. Rest as needed between sets. Record all three efforts to Wodify.
The clock will run continuously. You will be capped at 5 minutes if the gym is packed. This should allow most people to finish. You HAVE to be On Point. Be ready, get your work done get out of the way and let the next person on so that we can get in the requisite work.