Thanksgiving with Yo – Gi

Weather: 39 degrees

Pax: Swamp Fox (Charleston), Big Worm, Johnny 5, Stage Fright(Columbia), Flasher, T-Bird, Yo – Gi (QIC)

Warm up
***Mosey to Skating Ring parking lot
LACs fwd x15
LACs reverse x15
SSH x15
Low Slow squats x15
IW x15
Parking lot Snake
Rd1
5 Merkins at each speed bump (x8)
Rd2
5 Merkins 10 jump squats at each speed bump (x8)
Line up on the curb along the skating ring building
Rd1
Bear crawl to first set of parking lot slots
Burpee broad jump to the next parking lot slots then spring back to start
Sprint back to start
Rd2
Lunge walk to first set of parking lot slots
broad jump to the next parking lot slots then spring back to start
Sprint back to start
****Mosey to the bottom of the hill for wind sprints
Rd1
6 sprints then rest at the bottom
Rd2
4 sprints then test at the bottom
Rd3
2 sprints and rest at the bottom
Rd4
Starting in plank position
2 sprints and then burpee at the bottom
Rd5
Rinse and repeat previous Rd
Rd6
Rinse and repeat previous Rd adding about 10 ft to the previous Rd
BOM led by T-Bird

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s