WOD: Friday 241129

My greatest fear is marrying into a family that does Thanksgiving day fun runs and whatever this is today.

• Coaching Notes

This one is one of the more fun Thanksgiving workouts as we tackle a mixture of a bunch of workouts that will develop a flow and rhythm. We are looking to hit each relatively quickly and maintain a hard charging pace of 85-95% intensity here with the goal to finish the entire workout in under 20:00 minutes. The biggest piece here will be the Pull-Up volume and then the barbell for our Ground to Overhead when we shift and adjust loads to the new working weight. Under fatigue and close to the end of the workout, this will create a greater challenge. The focus should be on quick singles and maintaining pace.

metcon: "Thanksgiving with Girls"

For Time:

"Angie's" House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

into…

"Helen's" House

400 meter Run

21 Kettlebell Swings (53/35lb, 24/16kg)

12 Pull-Ups

into…

"Fran's" House

15 Thrusters (95/65 lb. 43/30kg)

15 Pull-Ups

into…

"Nancy's" House

400 meter Run

15 Overhead Squats (95/65 lb, 43/30kg)

into…

"Grace & Isabel's" House

15 Ground-To-Overheads (135/95lb, 61/43kg)

into…

"Kelly's" House

400m Run

30 Box Jumps 24/20 in

30 Wall Ball Shots (20/14lb, 9/6kg) 10/9ft

accessories:

3 Sets, For Quality

8-10 Cuban Rotations

15 Banded Face Pulls

10/10 Three Point Single Arm Dumbbell Bent Over Rows