11.24.16- Happy Thanksgiving!

thanksgivingcfClass at 9:00am Only! Warm Up: 14 overhead walking lunges 15/10# 10 kipping swings 12 slow descent air squat with plate 15/10# 10 scap push ups 3 wall walks + optional thigh taps 3/4 kick up to handstand practice :30-:45

WOD: Teams of 4 20:00 AMRAP 400m Run or Row 16 DB snatches 45/35 12 Pull ups 4 Deadlifts 255/185 Each team member moves stations when the rower is finished.