daphneThe best part about Thanksgiving? Seeing our PVCF Family members! Welcome Home, Rutherford!

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up.

2. "Team Chuck Norris!" For time: 100 Box jumps 24/20" 100 Jumping pull-ups 100 Kettlebell swings (35/25lbs) 100 Walking lunges 100 Knees-to-elbows 100 Push press 45/35lbs 100 Back extensions 100 Wallballs 20/14lbs 100 Burpees 100 Double-unders

Teams of two, working “I go, you go.” 4 minutes at each station to complete the required reps. If you get all 100 before time is up, move to the next station.

LIII: as rx’d. LII: 60 reps at each station (30/athlete) LI: not for time, 3 x 10 reps of box jumps, kettlebell swings, walking lunges, knees-to-elbows, push press, burpees, double-unders. Rest as necessary between efforts.

Have fun and enjoy your holiday!!