WOD

122922

By December 28, 2022 No Comments
Thursday, December 29

WOD

122922

Happy Birthday Kevin Carroll!

Holiday Schedule Reminder
Saturday Dec 31st: Classes at 8am & 9am
Sunday Jan 1st: Open Gym 11am-1pm
Monday Jan 2nd: Classes at 8am & 9am

Warm-Up:
3 Min AMRAP
3 Up/Down Dog
6 Knee Raise
3 Deep Squat Complex
6 Penguin Jumps
1:00 Wall Shoulder Opener
3 Min AMRAP @ 70% Effort
3 T2B
6 DB Hang Power Snatch
3 Burpee
6 Doubleunder

WOD:
AMRAP Repeats
3 Min AMRAP
4 T2B
8 DB Hang Power Snatch
12 Doubleunder
1:00 Rest
Repeat for 5 total sets.

Goal is 4-5 rounds per AMRAP.

Choose a DB weight that allows you to stay moving for the full 3 minutes.

Scale Doubleunder with Penguin Jumps or 10-seconds hard effort on the Air Bike.

Mobility:
1:00 Low Dragon
1:00 Saddle
1:00 Thread the Needle

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