DSC_2365

Hope everyone had a great Thanksgiving ๐Ÿ™‚

Today will be open gym. The following are a couple of things you can do.

If you didn’t come in Yesterday for the hero WOD you can do the following:

“Murph”
Run 1 mile
100 Pull-up(banded or ring rows)
200 Push-ups(you may do these on your knees)
300 Air Squats
Run 1 mile

You may break up the pullups, pushups, and squats as you wish

If you are new to CrossFit cut this WOD in half or even 1/3

If you did the hero WOD you can do the following:

AMRAP :50 sec x 7 rounds
10 Thrusters@65/45, you may scale the weight if needed
Max cals on the assault bike in remaining time

Rest at least 3 min between efforts