Saturday, December 5
WOD
Happy Birthday Gavin Dodd!
Warm-up:
3 Walk-out
6 Bootstrapper
12 Shoulder Dislocate w/PVC
18 Jumping Jax
12 Snap to Hollow-Hold
6 Lat Pull
3 Pull-Up
6 Burpee
12 Air Squat
6 Thruster w/barbell
3 Deep squat Complex
WOD:
“Felix the Cat”
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20″)
9 Pull-Ups
9 Toes-to-Bar
9 Thrusters (95/65#)
*25 minute cap. Scale to 4 or 5 rounds.
Home WOD:
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20″) or jump over an odd object 24″/20″
9 Pull-Ups or Renegade Rows
9 Toes-to-Bar or V-Up
9 Thrusters (95/65#) [50/35 DB] [Jump squat + Pike Push-up]
Mobility :
1:00 Archer
1:00 Saddle
