Saturday, January 1
WOD
Happy New Year!!
Holiday Schedule:
Saturday, Jan.1st, classes at 9 & 10am. Open gym 11am-1pm.
Warm-up:
4 Inchworm pushup lunge
8 Bootstrapper
25 Jumping jax
4 Pike pushup
8 Box step-up
4 Box jump
3 Deep squat complex
4 Push press
3 Hang squat clean
2 OH lunge
2 Thruster
1 Manmaker
WOD:
“12 Days of Christmas”
1 DB man-maker (50/35, 35/25, 25/15, 20/10#)
2 Strict HSPU (4-6 HRPU)
3 DB Thrusters
4 Burpee
5 DB Hang squat clean
6 Pull-ups
7 DB push press
8 Box Jump (20″)
9 KB Swing (53/35#)
10 T2B
11 Single DB OH lunge (scale to DB front rack lunge)
12 Roll to candlesticks
*35 minute cap.
Mobility:
:30 Archer
:30 Eagle
:30 Child’s pose
