WOD

122820

By December 27, 2020 No Comments
Monday, December 28

WOD

Happy Birthday Melissa Panger! (Sunday)

Holiday Schedule:
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:
25 Jumping jax
5 Yoga pushup
10 Cossack squat
10 Up downs
15 Penguin Jumps
10 Hollow rock
10 Superman
5 Up/down dog
4 Deep squat complex

WOD:
20 minute AMRAP
100 Double Under (200 SU)
10 Burpee
20 Push-up
30 Abmat Sit-up
40 Reverse Lunge
*You can partition the work however you want. Ex. instead of performing the work the way it is written you may do:
50 DU, 10 Burpee, 10 pushup, 50 DU, 10 pushup, 30 Abmat, 40 lunge. As long as you complete the work, regardless of order or partitioning, it counts as 1 Round.

Home WOD:
Same as above. DB toe taps or penguin jumps for DU/SU

Mobility:
1:00 Low Dragon
1:00 Archer

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