WOD

121922

By December 18, 2022 No Comments
Monday, December 19

WOD

Holiday Schedule Reminder
Saturday Dec 24th: Open Gym 11am-1pm
Sunday Dec 25th: Open Gym 11am-1pm
Monday Dec 26th: Classes at 8am & 9am

Warm-Up:
1:00 Row Easy
1:00 Leg Swings
5 Up/Down Dog
10 Hollow Rocks
5 Deep Squat Complex
1:00 Row Hard
1:00 AMRAP
3 Push-up
5 Sit-Up
7 Air Squat

WOD:
Every 8:00 for 24:00:
500m Row
40 Air Squat
30 Abmat Sit-up
20 Push-up
10 Pull-up

Score is your SLOWEST time.

Scale Pull-up to Ring Row.

Goal is 5-6 minutes each round. Scale the following if necessary to meet this goal:
400m Row
30 Squat
20 Sit-up
14 Push-Up
7 Pull-up or Ring Row

PS: This was Coach Brad’s idea!

Mobility:
5:00 Foam Roll

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