Friday, December 13
WOD
We hope everyone can make it to the CF MVA holiday happy hour on Saturday, December 14th from 4:30-6pm! We’ll have beer, wine and snacks. Feel free to bring the whole family!
Warm-Up:
3 Inchworm lunge
2 Rounds of:
5 Ring row
6 Superman
7 Bootstrapper
then
10 Top down deadlift
5 Scap pull
5 Lat pull
10 Leg swing
2 Rounds of:
2 Strict pull-up (Scale to kipping or jumping)
4 DB step-up
WOD:
A) 1 Rep Deadlift
15 minutes to build to a heavy single. The goal is to find a heavy single in order to base your percentages off of for new deadlift cycle.
B) 10 Minute AMRAP:
1-2-3-4-5 Strict pull-up
2-4-6-8-10 DB Box step-up 20/18″, 50/35#
*After the set of 5 pull-up/10 step-up, start back at 1 pull-up/2 step-up.
Mobility:
:30 Lying knee twist
:30 Lizard
:30 Archer
