Daily WOD – Nov 24, 2022

Dan & Sillup powering through the WOD!

Workout of the Day

“The Firebird”

Complete 5 rounds for time of:

  • 800m run
  • 5 ring muscle ups
  • 10 hang power cleans (155/103#)
  • 20 wallballs (20/14# to 10/9′)
  • 30 double unders

“The Firebird Express”

Complete 5 rounds for time of:

  • 400m run
  • 10 pull ups
  • 10 hang power cleans (115/75#)
  • 10 wall balls (20/14# to 10/9′)
  • 20 double unders

WOD Notes: This is our ICA “house WOD” and an annual Thanksgiving tradition! To accommodate as many athletes as possible, we run this workout a little differently than most WODs. Equipment will be set up around the room and shared between all athletes. We will kick off a heat of 14 people every 30 minutes from 7-10am (hard cap to finish the WOD is 11am).  The gym will open at 6:15 am so you can be warmed up for the first heat! When you sign up for a heat time, that is the time you START the workout. Please arrive 20-30 minutes before your heat time to warm up in the North room!  “The Firebird” is a long workout, so if you’re looking for something more reasonable, try out “The Firebird Express.” Be sure to talk to a coach if you have questions!

Community Notes: Happy birthday Ed!


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