aadelepr Here is Adele just a few sets before she PR'd on her Back Squat!

 

 

HOLIDAY SCHEDULE!

  • 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

WOD:

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
  • Rest

 

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.

Have fuN!