161124 - Turkey Day CrossFit

WARM-UP
Fishing Game
then
2 rounds of:
10 Ring Rows
10 Hand-release Push-ups
10 Med Ball Twisting Lunges 20#/14#

WOD
"Vito" named after SSG Thomas E. Vitagliano, Silver Star, Jan 12, 2005
33 each of:
Chest to Bar Pull-ups
Hand-release Push-ups
Jumping Lunges
Toes to Bar
Sumo Deadlift High Pulls 55#/35#
Wall Balls 20#/14#
Lateral Burpees (over a plate) 45#/25#
AbMat Sit-ups
Plyo Push-ups 45#/25#
Box Jumps 24”/20”