Monday, December 27
WOD
Holiday Schedule:
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 Melissa Panger!
Warm-up:
4 Inchworm lunge
20 Mountain climber
10 Floor/wall slides
15 Hollow rock
8 Wall squat
2 Rounds of:
5 Muscle clean
5 Front squat
5 Tall clean
then
4 Deep squat complex
5 Hang squat clean
5 Burpee over bar
5 T2B
WOD:
EMOM x 24 (8 rounds)
Minute 1: 5 Hang Squat Cleans (Rx-165/115, Scale I-135/95, Scale II-105/75, Scale III-85/55 or ~65% of 1RM)
Minute 2: 5-10 Lateral burpees over bar
Minute 3: 6-12 T2B (Scale to knee raise)
Mobility:
:45 Pigeon
:45 Low dragon
