FOURTH BRO SESSION ANNOUNCEMENT

In the spirit of the Thanksgiving Holiday this week's bro session is going to be one in the same as the Thanksgiving Day WOD. This is going to be a partner based workout. Depending on how it goes you might thank your partner when it's done or curse them out all the same. Are you ready to burn some pre-feast calories this week? Drum roll...

Thanksgiving Partner WOD (only 1 partner working at a time)

-200m Buddy Carry (each partner) followed by 400m run (each partner runs individually)

-200 seconds of Plank Hold

-200 KBS (16kg/12kg)

-200 Lunge Steps

-200 K2E

-200m Buddy Carry (each partner) followed by 400m run (each partner runs individually)

-200 Push Presses (45#/35#)

-200 Supermans

-200 Wall Ball Shots (20#/14#)

-200 Burpees

-200m Buddy Carry (each partner) followed by 400m run (each partner runs individually)

Workout Breakdown

• This is a partner workout, but can be scaled to accommodate anyone who prefers to workout alone or that does not have a partner. So do not stay home just because you do not have a partner, we will try and pair people up as best as possible and we will adjust as needed. We can even make it a three person version if needed and having done that already I can promise it is a good time!

• The volume of work and the loads are always scalable so adjust weights and reps as needed to ensure that you get the stimulus you are after. You are going to leave here and spend the day with family enjoying yourselves. Please do not leave here broken battered or bruised as this is not the spirit of it all.

• Pace yourselves and develop a plan of attack before hand. This is being done for time but will prove to be a grinder. Rest as needed, hydrate and chip away at it piece by piece.

• If you cannot make it in for the holiday, you can make this up over the weekend and as always during Open Gym time next week.

Workout Date and Times

Thursday November 27th, 2014 at 8:30am and 9:30am.