Tuesday, December 28
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.
Warm-up:
10 Passthrough
5 Up/down dog
5 reps of Burgener warm-up w/ PVC
10 Bootstrapper
5 Yoga pushup
W/ empty bar
5 Power snatch
5 Push press
5 Push jerk
4 Box jump
3 Deep squat complex
2 minute MU/ring dip warm-up
WOD:
A) EMOM x 5
2-6 Bar Muscle up or 4-12 Ring dips
B) WOD:
10 Power Snatch (Rx-135/95#, Scale I-105/75, Scale II-85/55, Scale III-65/40)
15 KB Swing (Rx-70/53#, Scale I- 53/35, Scale II-35/25)
20 S2O (Same as snatch)
25 Box Jump (Rx-30/24″, Scale I-24/20, Scale II-20/18 step up)
20 S2O
15 KB Swing
10 Power Snatch
*13 minute cap.
Mobility:
1:00 Lying knee twist
1:00 Archer
:30 Puppy
