Monday, December 16
WOD
Warm-up:
5 Up down dog
10 Leg swing
1 minute Row
10 Cossack squat
10 Superman
10 Kip swing
4 Alternating knee raise/T2B
8 Muscle clean
6 Front squat
4 Squat clean
1 minute row
10 Floor slide
5 Pull-up
3 C2B
WOD:
Every 2 minutes for 24 minutes (4 sets)
Station 1: 5 Squat clean @ 75-80% of 1RM
Station 2: Max Meter Row (Compare to 121124)
Station 3- Alternate rounds between 10-25 T2B/10-25 C2B pullup. Scale T2B to hanging knee raise, scale C2B to COB or jumping C2B.
Mobility: (To be performed after class or at home)
:45 Lizard
:45 Twisted cross
