By December 29, 2020 No Comments
Wednesday, December 30


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)

10 Slow Bootstrapper
10 Air squat
10 Scales (5 each side)
5 Up/down dog
10 Jumping air squat
10 Bird dog
10 Shoulder circles each direction
Row 15/11 calorie
3 Strict pullup
2 Strict C2B pullup

Every 5 minutes for 20 minutes:
10 Strict C2B pullup (Strict COB, Eccentric pullup-Jump up and lower down under control) Hands sensitive from Tuesday T2B? Sub Ring Row
20 Wallball (20/14#)
30/22 Calorie Row or 375m Run (Back of parking lot to sidewalk x 2)

Home WOD/Zoom:
10 Strict C2B pullup (Sub 20 Renegade row for pullup if you are not able to do some version of a pullup or ring row.)
20 Wallball (20/14#) (Sub 8-14 DB thruster depending on how heavy your DB’s are)
30/22 Calorie Row or 375m Run

1:30 Couch stretch (use WB to elevate rear leg if outside)

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