Nov 26, 2014

Thursday 14.11.27

***HARNEY IS CLOSED FOR THANKSGIVING***
 
Main WOD
Triple Tabata

- Push Ups
- Sit Ups
- Air Squats

Optional Strength
- 10x 1 Back Squats @ 100% Turkey Weight
 
Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: If today you still want to get a workout in, you can try a travel WOD. The optional programming WOD is a body weight TABATA. For those unfamiliar with TABATA, it is 8 rounds of 20 seconds of work-10 seconds of rest.
  • Today’s workout consists of 3 movements; push ups, sit ups, air squats.
  • Starting with push ups, you do 20 seconds of push ups, 10 seconds of rest 8 times.
  • You then complete sit ups and air squats in the same manner.
  • This results in a 12 minute WOD.
Note: Ensure you spend the entire Thanksgiving meal talking about CrossFit and how you just did a WOD instead of sitting around all day... people will be thankful for that!

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