WOD

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Drive” 0:00 - 7:00 21-15-9 Deadlifts, 225/155 Bike/Ski Cals 7:00 - 14:00 REST 14:00 - 21:00 21-15-9 Power Clean, 155/105 Row Cals

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Strength/Skill 1 Snatch Grip Push Press 1 Snatch Grip Push Jerk 1 Overhead Squat * 12min Clock OR A2.1-2-3-4-5-6…. *Slamball *Slamball squat *Slamball sit-up *20 Mtn climbers after each round B. “The Simplest of Things” For Time: 20-18-16-14-12-10-8-6-4-2 Wall Balls 10-9-8-7-6-5-4-3-2-1 10yd Shuttle Runs

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. Partner Chipper 800m Run (400m Each) 100 Kettlebell Swings, 53/35 80 Box Jump Overs, 24/20 60 Deadlifts, 185/135 40 Burpees Over Bar 20 Power Clean & Jerks, 185/135 * One Partner Working at a Time Including Run * Split Reps Evenly

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Aerobic Building” 32min AMRep Bike/Row/Ski Cals @ 4, 12, 20, 28 Min 5 Strict Pull-Ups 8 Hand Release Push-Ups @ 8, 16, 24, 32 Mins 16 Straight Leg Raises 16 Plank Push-Ups

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY A. “Turkey Trot” Appetizer:  1126m Run 6 Rounds 11 Gobble Squats, 53/35 26 Ab-Mashed-Ups 11 Settled-In-American Swings, 53/35 26 Double Dippers Meal: 1126m Run 6 Rounds 11 Burpee Plate Hops 26 Pumpkin Lunges, 20/14 11 Platter Snatches, 25/15 26 Pumpkin Twists, 20/14 Dessert: 1126m Run Rx+: 70/53 KB          45/25 Plate

Frequency Fitness Mount Pleasant – WORKOUT OF THE DAY HAPPY THANKSGIVING