A. Warm Up
Run 400m loop, then
10m of the Following:
Standing Pigeon Stretches
HS Walk (or Straight-Leg Bear Crawl. *keep as much weight on your hands as possible)
B. Metcon (AMRAP - )
Turkey Day WOD:
45 min As many points as possible
Person 1 will run 800m
Person 2 will be completing an AMRAP of any of the barbell movements
Person 3 will be completing any of the gymnastics movements
When the runner returns, rotate and continue.
In teams of 3, you will have 45 minutes to accumulate as many points as possible by completing the following movements:
20 sit ups = 2pts
1 rope climb = 5pts
1 Pull up=1 point
15 push ups= 5pts
10 Box Jumps = 5 pts
30 air squats = 10pts
Barbell movements @ 95/65
Ground to overhead = 3 points (snatch, clean and jerk)
Thrusters = 3 points
Each complete run is worth 25pts.
The scoring is the same regardless of the scale you choose for movements.