[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][text-with-icon icon_type=”font_icon” icon=”icon-calendar” color=”Extra-Color-1″]

THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]

WOD

AMRAP in 20 Minutes

400M Run
30 Overhead squats 45/35 lb
20 Burpees

Workout notes

Today’s workout is a long one so get ready to settle in to a sustainable pace that you can manage for twenty full minutes.  Each round will start with a 400M run before moving on to the difficult overhead squat and of course the always popular burpee. The overhead squat weight is meant to be very light.  If an empty barbell is at all challenging for you for an overhead squat make sure to grab a training bar to scale the weight.  If mobility is an issue you can switch the overhead position for a front rack and perform front squats. Air squats would be a totally acceptable scaling option as well if you want to opt for an all bodyweight workout today. Twenty burpees can feel like a lot so make sure not to burn out and move at a pace that allows you to head straight out on the run for your next round when you are done.[/vc_column_text][/vc_column][/vc_row]