Here is Adele just a few sets before she PR'd on her Back Squat!
- THANKSGIVING DAY WOD: 8.00 a.m. in HADLEY!
No Oly class next week. Lifters may come in during Open Gym to continue their programs.
No free consultations next week for the holiday.
Thursday, Thanksgiving Day: Noho is closed for day.
- (In Hadley we have: 8 am WOD)
Friday, Black Friday: Hadley is closed for day. In Noho we have:
- 9 am WOD Noho
- 10 am Mobility Class Noho
- 10 am -noon Open Gym Noho
- 5:30 pm WOD Noho
- 5 pm-7pm Open Gym Noho
- 6 pm On-Ramp Noho
1.Review, as a group, the elements of the pre-class dynamic warm-up.
2. “This One’s for the Deuce”
In teams of five:
- One mile run, then
Three rounds for time of:
- 10 Thrusters
- 15 Pull-ups
- 20 Burpees over the bar
- 25/20 Cal row
Run as a team. Athletes rotate when everyone has completed the work assigned at their station.
LIII: thrusters @ 155/103lbs, C2B pull-ups
LII: thrusters @ 105/73lbs, pull-ups as appropriate
LI: 800m run, then three rounds of thrusters, ring rows, burpees, and 10 cal row, resting as appropriate. Not for time.