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20141013 MONDAY Thanksgiving Holiday WOD

12 October 2014

If you were here last thanksgiving you know the rules… if you weren’t, well… don’t drop the Turkey!

Today’s WOD

WARMUP

General Warmup
Dynamic Stretch

 

HOLIDAY WOD

“DON’T DROP THE TURKEY”
In Teams of 2 or 3
Each team gets a 30/20lb Slam Ball/turkey. If the Turkey touches the floor everyone does 5 burpees.
Everytime you pass the Turkey to someone else you must yell ‘Gobble Gobble’, if a coach sees you passing the turkey without saying ‘Gobble Gobble’ everyone has to do 5 burpees.
5 Minutes at Each Station for Max Reps.
1 person works at a time/1 holds the turkey/1 rests (if teams of 3)
Every 5 minute round begins with 20 Turkey Tenderizers, then max reps o

Barbell Thrusters (45/35)
Pullups (mod: bands)
Burpee Box Jumps (24/20)
Kettlebell Swings (24/16)
Row (calories)

 

 

Author: Simon 'Thor' Damborg

Simon is the Head Coach and Owner of Raincity Athletics. “Discovering a new level of health has changed my life, not only in how I look feel and perform, but how I feel about myself both inside and out. I want to help as many people as I can discover their ‘athlete within’ no matter what level that may be, which is why I love our slogan: Find Your Fit. Our bodies are nicer than any car, house, or pet we’ll ever own, and yet we constantly abuse them like we can buy another one if it breaks. I strongly believe if we can maximize our physical health and performance it will have a positive affect on our lives in more ways than anyone can imagine.”

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Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

Vancouver, BC V6A 4C1

Office: 778 383 9316
info @ raincityathletics.ca
© Raincity Athletics Inc. & Simon Damborg
Photos by Julieth Fajardo