Turkey Day WOD

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2x:

5 inchworm

10 plank to downdog

10 cat/cow

5ea slow groiners

10 alt lunges

kb deadlift

kb swing

kb swing – pull back

kb swing -pull back – punch

partial wall walk

full wall walk

5 tempo deadlift – empty bar

Metcon (Time)

Teams of 2

12min AMRAP

Partner 1:

Max Calories Bike

Partner 2:

5 Deadlifts (225/155)

4/3 Wall Walks

5 Deadlifts (225/155)

-rest 2 min-

12min AMRAP

Partner 1:

Max Calories Ski

Partner 2:

5 KB Snatch – right (53/35)

10 Alt KB Goblet Lunge

5 KB Snatch – left

*partner 1 gets as many calories on machine as possible while partner 2 is working thru the movements