Friday, December 10
WOD
White Elephant Holiday Party Reminder
When: Friday, December 17th from 6-8pm.
Where: @ CF MVA
What: Bring a wrapped gift that is $20 or less for a fun white elephant gift exchange!
We’ll have drinks, snacks and some fun games for the kids.
Warm-up:
5 Inchworm push-up
10 Bootrapper
6 Spiderman lunge
10 Single leg glute bridge
10 Fire hydrants
10 Up downs
20 Mountain climber
10 Scales
5 Yoga pushup
WOD:
A) 4 RFQ of:
16 DB Single leg deadlift
12 DB Floor press
*Choose a load that allows you to go UB
12 minute cap.
B) 400m DB Farmers Carry
Choose a load that is challenging for 100m increments
Mobility:
1:00 Twisted cross
1:00 Pigeon
