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SATURDAY 151128

Warm-up:
Run 400m
15 leg swings
20 good mornings
15 matrix turns
10 push ups
10 GHD sit-ups
15 squats
10 in place inch worms
5 burpees
Setup stations…

WoD:
Go partner or solo…with a 45 min cap

“12 Days of Thankfulness”
1 200M run
2 Muscle-Ups or 6 Pull-ups and 6 Dips
3 Dumbbell Thrusters (50/30 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Wall Balls (20/14)
7 American Kettlebell Swings (70/53)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (50/30 lbs)
11 Ring Dips
12 Man-Makers (50/30 lb DBs)

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and burn off a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 200M run
3 – 3 DB Thrusters, 2 Muscle-Ups, 200M run
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 20M run
. . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

Mobility:
Mash and roll everything out real good

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