Tuesday, December 21
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.
Warm-up:
4 Inchworm push-up
6 Spiderman lunge
8 Superman
10 Bird dog
5 Strict press
5 Push press
5 Push jerk
:30 Dead hang pullup bar
:30 Box jump over
:30 Air bike calorie
5 Lat pull
2-4 C2B/COB or ring row
WOD:
EMOM x 24 minutes (8 sets)
Minute 1: 5-9 C2B pullup (scale to ring row) + 5 S2O (135/95, 115/80, 95/65, 75/50)
Minute 2: 6-12 Box jump over (24/20#)
Minute 3: 6-15 Calorie Assault Bike
Mobility:
:30 Puppy
1:00 Foam roll T-spine
1:00 Foam roll lats
