Wednesday, December 29
WOD
Holiday Schedule:
Friday, Dec. 31st, classes at 6am, 6:45am, 9am. Open gym at 12:30pm
Saturday, Jan.1st, classes at 9 & 10am. Open gym 11am-1pm.
Happy Birthday Kevin Carroll!
Warm-up:
10 Leg swings
5 Up down dog
10 T-spine rotation
5 Deep Squat complex
10 Air squat
5 Superman w/ 3 second pause
10 Tuck up
5 Front squat w/ BB
6 Reverse lunge
5 Lat pull
4 Kip swing
3 Pullup
WOD:
A) Front Squat 2-2-2-1-1-1 Building
15 minutes including warm-up.
B) EMOM x 10 minutes (5 rounds):
Odd: 5-10 Chest to bar pull-ups (chin over bar)
Even: 10 Front rack reverse lunge (135/95, 105/75, 75/45)
Mobility:
1:30 Lizard
