Wednesday, December 22
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 Cara Notarfrancesco!
Warm-up:
10 Leg swing
4 Inchworm lunge
10 Superman
16 Single leg v-up
10 Wall squat
5 Yoga push up
6 Top down deadlift
5 Clean pull
4 Muscle clean
3 Hang power clean
2 (1 1/4Front squat)
200m Run
WOD:
A) Every 2 minutes for 10 minutes (Build over 5 sets)
2 rep 1 1/4 Front Squat (Less than 4 months CF sub Pause Squat w/2 second hold on bottom)
http://www.catalystathletics.com/exercise/168/1-14-Squat/
B) 3 RFT:
400m Run (scale to 300m)
21 Push-up (scale to 15)
12 Hang power clean (135/95, 115/80, 95/65, 75/50)
15 minute cap.
Mobility
1:30 Saddle
1:00 Lizard
