Friday, December 27
WOD
Happy Birthday, Melissa Panger, Karim Laaroussi & Mike Pasterick!
Holiday Schedule:
Friday, December 27 Normal schedule
Saturday, December 28 “12 Days of Christmas!”
Tuesday, December 31 Last class of the day at 9am
Wednesday, January 1 Classes at 8 & 9am
Warm-Up:
4 Minute AMRAP
100m Row
2 Inchworm lunge
5 Up down dog
7 Bootstrapper
9 Superman
then
10 Jefferson curl w/ empty KB on 12″ box or plates
10 Leg swing
WOD:
A) 5-5-5-5-5 Deadlift
Build over the course of 15 minutes
B) Partner WOD:
In 14 minutes, accumulate as many meters on the erg as possible.
Partners switch every minute.
Mobility:
:30 Cat cow
1:00 Lying knee twist
