Friday, December 2
WOD
Want to improve your bench press form or set a new personal record? Sign up for the upcoming bench press seminar with Coach Lori! There are still 3 more spots for the seminar on Sunday, December 4 from 10-11am. Cost is just $35!
Link to register.
Warm-up:
10 Leg swing
10 Bootstrapper
16 Fire hydrant
1 minute Air bike
1 minute Inchworm lunge
10 Hamstring walk out
10 Superman
10 Good morning
10 Sumo top down deadlift
5 Up down dog
WOD:
A) 2 Sumo Deadlift
14 minutes to build to a heavy 2 rep max.
B) In teams of 3 rotate between:
1) 12 minute AMREP:
150′ Reverse sled pull (Choose a load that allows you to move at a steady pace down and back.)
2) Air bike calorie
3) Rest
* Score is total air bike calories.
Mobility:
:30 Child’s pose (L/R/M)
:30 Happy baby
1:00 Seated forward fold
