WOD

121823

By December 17, 2023 No Comments
Monday, December 18

WOD

Holiday Schedule: Mon, Dec 25th: Closed
Tue, Dec 26th: Classes at 8am & 9am
Mon, Jan 1st: Classes at 8am & 9am

Warm-up:
7 Minute AMRAP
7/5 Bike
4 Deep squat complex
2 Rope get-up
4 Up down dog
12 Single arm push press (6 each side)
10 Hollow rock

WOD:
EMOM x 24 (6 rounds)
Minute 1: 12-16 DB Push press (50/35)
Minute 2: 1-3 No Jump Rope climb (2-5 Rope get-up)
Minute 3: Max Air bike calorie
Minute 4: Rest

Mobility:
:45 Eagle
:45 Archer in Samson

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.