WOD

122220

By December 21, 2020 No Comments
Tuesday, December 22

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:
10 Leg Swings
8 Bootstrapper
10 Air Squat
12 Step-ups
6 Front Squat
4 Deep Squat Complex
10 Cossack squat
10 Bird Dog
10 Hollow Rock

WOD
6 Rounds for quality of:
5 Front Squat (Build each set)
*From the floor.
10 Single arm box step up (50/35#, 24/20″)
Rnd 1 hold DB in Right arm and step up with Left leg only.
Rnd 2 hold DB in Left arm and step up with Right leg only.
10 Box jump 24/20″
*24 minute cap.

Home WOD/Zoom:
6 Rounds for quality of:
5-10 DB Front Squat (Volume based on how heavy your DB’s are)
10 Single arm box step up (50/35#, 24/20″)
Rnd 1 hold DB in Right arm and step up with Left leg only.
Rnd 2 hold DB in Left arm and step up with Right leg only.
10 Box jump 24/20″
*24 minute cap.

Mobility:
1:30 Frog

Happy Birthday Cara Notarfrancesco!

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