Monday, December 21
WOD
Holiday Schedule:
Dec.21-23: Regular Schedule
Christmas Eve & Christmas Day (24-25): Closed
Dec. 26-:Classes at 8am and 9:15. *Note the 9am is pushed back 15 minutes to make time for the “12 Days of Christmas” workout!
NYE, Dec. 31: Classes at 6am, 7am and 9am only
NYD, Jan. 1: Classes at 10am only. (We will add a class if needed)
Warm-up:
20 Jumping jax
20 Mountain climber
10 Shoulder circles both directions
10 Up downs
5 Yoga pushup + walk the dog
10 Spiderman lunge
10 Lat pull
4 Pullup
2 C2B pullup
150m Run
WOD:
Every 4 minutes for 20 minutes (5 sets):
2-4 (2 Chin over bar pullup + 1 Chest to bar pullup) Scale to Jumping pullups w/ COB & C2B.
150m Run
4-7 Burpee
15-25 DU (30-50 SU)
Home WOD:
Sub 2 renegade row+ DB swing for pullup complex and penguin jumps for DU
Mobility:
1:00 Side puppy
1:00 Archer in Straddle
