Start up(14)
stretch 5 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

12 walkouts
12 plyo
12 bfsu
12 dips
12 kbs
12 du's or attempts
12 strict db press
12 db squat cleans
12 db b.o.r

Metcon/Metcon-comp
"Feast"

It's Thanksgiving and I feel that it is only appropriate that we pay some of our favorite ladies a brief visit to see what they are serving up on this fine Thanksgiving day.

On a running clock.

Let's start with a little..

Grace
15 clean and jerk 95/65

then..

Nancy's house
400m run
15 ohs 95/65

followed up by..

Isabel's house
15 snatches 95/65

off to..

Diane's house
21 deadlift 225/155
21 hspu(mod as needed)

then..

Cindy's house
2 servings
5 pull ups
10 push ups
15 squats

Let's run by..

Helen's house
400m run
21 kbs 53/35
12 pullups

and wrap it up at..

Karen's house
50 wallballs 20/14

and then we will finish up with a little..
Grace
15 clean and jerk 95/65

Finisher
stretch and roll
100 abs of choice