Monday, December 20
WOD
Holiday Schedule:
Friday, Dec.24th-Sunday, Dec.26th, no classes.
Open gym 8am-2pm.
Friday, Dec. 31st, classes at 6am, 6:45am, 9am. Open gym at 12:30pm
Saturday, Jan.1st, class at 10am only. Open gym 11am-1pm.
Happy Birthday David Hebda!
Warm-up:
10 Leg swing
8 Bootstrapper
10 Air squat
20 Shuffle split
10 Up downs
10 Squat jump
15 Hollow rock
20 DU, 10 Attempts or 30 SU
5 Burpee to a target
3 minutes to warm up to starting weight in clean
WOD:
A) Squat Clean Pyramid
10 Clean (135/95, 105/75, 85/60, 65/45)
8 Clean (155/105, 125/90, 100/70, 80/55)
6 Clean (175/120, 145/105, 115/80, 95/65)
4 Clean (195/135, 165/120, 130/90, 110/75)
2 Clean (215/150, 185/135, 145/100, 125/85)
12 minute time cap.
B) 7 minute AMRAP of:
10 Burpee to a 6″ target
20 DU (40 SU)
Mobility:
:30 Child’s pose
1:00 Low dragon
1:00 Couch stretch
