Tuesday, December 28
WOD
Happy Birthday Kevin Carroll!
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:
10 Passthrough
10 Halo (5 each direction)
3 Deep Squat Complex
6 V-up
30 Shuffle splits
10 Top down deadlift
5 C&J
5 Burpee
8 Step ups
4 Box jumps
6 Lat Pull
4 Knee raise
4 (T2B + Knee raise)
WOD:
A) Every 3 minutes for 9 minutes (3 sets):
10 Unbroken Clean & Jerk
Building
B) For time:
50 Box Jump (24/20″)
50 T2B (knee raise)
50 Hang Power Clean (95/65#)
*13 minute cap.
Home WOD/Zoom:
A) For time:
30 DB Clean and Jerk/Push press
Rest 3-4 minutes
B) For time:
50 Box Jump (24/20″)
50 T2B/Knee Raise or V-up/Tuck-up
50 DB Hang Power Clean (50/35#)
Mobility:
1:00 Seated twist
1:00 Child’s pose
