Happy Thanksgiving!

Hung and I just want to let everyone know that we are thankful for having such a great CrossFit family! Thank you all for being a part of Dragonfire!

OK, so after yesterdays wod I decided that you can choose your wod today (as long as it is a benchmark wod) or if you still are up for it you do the lumberjack 20 below.

Now go hard so that you may enjoy the extra intake of food you will have tonight without feeling the least bit guilty!

WOD:
Lumberjack 20
20 Deadlifts (275#M/185#W)
Run 400m
20 KB swings (70#M/50#W)
Run 400m
20 Overhead Squats (115#M/75#W)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24)
Run 400m
20 DB Squat Cleans (45#/35#)
Run 400m

**make any mods neccesary and put your best effort into this one.

One World Wod

One cycle is as many rounds as possible in four minutes of:
• 3 front squats (155/105)
• 5 clapping push-ups
• 7 knees to elbows on rings
Rest two minutes and repeat for a total of four cycles.

mods- choose fs weight; reg pushups, ring pushups, or pbar decline pushups; toes to rings, GHD situps, reg situps.

Alanimal make sure you are careful on that clapping push-up-bahaha!

Thanksgiving day WOD tomorrow is Lumberjack 20, bring some warm running gear or you can sub rows or du’s if you want to stay inside (-: Come at 10am or 11am and make some room for that pumpkin pie!

Lift Day

Choose a lift or 2 from these: Bench, Press or pp or Jerk, or if you have any legs left from the past 2 days you can pick a dead or clean.

Do 1 or 2 skill sets- pick something that you need to work on.

If you do not want a lift day then you may also do a makeup wod.

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