Monday, February 15
WOD
Happy Presidents’ Day! Classes at 6am,7am, 9am and 5pm.
Happy Birthday Evan Eile & Kelly Phipps!
Warm-up:
4 Up/down dog
8 Up downs
12 Reverse lunge
20 Mountain climber
30 Shoulder tap in plank
16 Penguin jumps
4 Spiderman lunge
then
*Test :30 work/:30 Rest of DB reverse lunge, burpee over DB, DU/SU
(choose a weight that allows you to lunge quickly and consistently for :30) Work Hard on the test!
WOD/Home WOD:
EMOM x 21 (7 sets)
Minute 1: DB Reverse lunge
Minute 2: Burpee over DB
Minute 3: Double-under or Single-under (Sub penguin jump or DB toe tap)
* Perform the same # of reps for each movement that you got in the warm-up test.
Mobility:
:30 Dragon
:30 Low dragon
:30 Lizard
