Re-Test Nutrition Challenge WOD

14 Min AMRAP:

50 burpees 40 Wall ball (20/14) 30 cal row/bike 20 toes 2 bar/ med ball sit ups 10 clean and jerks (115/85) or KB snatch

*Complete this EXACTLY how you did it the first time. If you don't remember look at the picture on the gym Ipad. *Record your time on the board. *Get with Mindy today or tomorrow to get measurements and weigh-ins for the nutrition challenge. *Test WOD will be available to complete tomorrow as well if you can't get it done today.

PureFit WOD

14 min AMRAP: 30 step ups 25 wall ball 20 med ball sit ups 15 KBS 10 Cal row or bike *Complete this EXACTLY how you completed it the first time, if you don't remember look at the picture on the Ipad. *Record score on the board

Progress from the Nutrition Challenge this past month have been pretty incredible! We are excited to see results and determine winners for the challenge.  Congrats to all those that participated!

MWOD

PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range. * this is a great prep for both squatting and running. PostWOD: Couch Stretch:  mobilize in this position 1-2 minutes per leg, remember to activate glute and keep an upright torso. Breathe!!  A little tidbit: the majority of people should be able to achieve this position without pain or restriction. If this is not the case for you, your quads and hips are tight.  You can loosen the restriction and change the tissue through this exercise and other hip opening mobilizations.   Thanksgiving Break Schedule

Monday - Wednesday: Regular class schedule *Wednesday NOT being a rest day

Thursday: Turkey WOD 7-9am *There will be a workout posted but this will be ran Open Gym style. Allow enough time to complete the WOD. Doors close at 9am. HAPPY THANKSGIVING!

Friday: Closed Saturday: 8am team WOD