WOD

122223

By December 21, 2023 No Comments
Friday, December 22

WOD

Happy Birthday, Cara Notarfrancesco!

Holiday Schedule: Mon, Dec 25th: Closed
Tue, Dec 26th: Classes at 8am & 9am
Mon, Jan 1st: Classes at 8am & 9am

Warm-up:
2 rounds, :30 each movement
Inchworm push-up
Air bike
Deep squat complex
Up down dog
Spiderman lunge
Mountain climber

WOD:
Every 3:30 for 17:30 (5 sets)
6 Bench press (155/105#)
20/15 Cal Air bike
*Bench should be UB. Go hard on bike! Scale to keep air bike cals under :75.
**We’ll be doing the “12 Days of Christmas” workout on Saturday. Go light and reduce intensity if you plan on training Saturday!

Mobility:
:45 Twisted cross
:45 Thread the needle

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