RMSDF

Rest Day. Have a Happy and Safe Thanksgiving from all of us at RM KM & XF

11.28 10-1pm Turkey Burn and sale. Open workout come in  and save at the pro shop sale and work off Thanksgiving!

11.28 closed for regular classes

For time:

1 mile run

10# 100 yard sprints

5rds max # of reps each round

Push ups

Pull ups

John  169  69

Greg  139  33 scaled pullups

Eric   101  17

Cindy  86 49 scaled both

3 rounds for time:

21 push ups

21 jumps over kick shields

21 knees to elbows

21 KB swings

21 stiff legged dead lifts

Cindy, Marisa & Cody doing suit cases carries

WOD:

100 overhead waking lunges

100 seconds of L sits

100 sumo high pulls

100 v-situps

jump rope 250 reps

100 thrusters M 53KB  35W

10 pistols left & right

run backwards 100 yrds

sprint 100 yrds

100 flutter kicks

5 rds for time

10 push ups

10 KB cleans (left & right)

30 mountain climbers

10 knees to elbows

10 suit case carries with KB's. 1 lenght of the room = 1 rep  M 53 x 2 W 35 x 2

complete as many rounds as you can in 20 minutes

"Helen"

400 m run

21 kb swings m 53 w35

12 pull ups

3rd for time

For time:

5 push ups

5 burpees

10 pushups

10 burpees

15 push ups

15 burpees

20 push ups

20 burpees

5 pull ups

10 reverse crunches

10 pull ups

20 reverse crunches

15 pull ups

30 reverse crunches