WOD 201217 - THURSDAY
Box Announcements:
Holiday Schedule
Monday Dec 21: 12 Days of Christmas WOD
Christmas Eve: NO AFTERNOON CLASSES
5:15a, 7:30a, 9am, 11:30a
Open Gym 10am - 3pm
Christmas Day: CLOSED
WARM UP
Coach's Stretch
Hip and T-Spine Mobility
5 AMRAP
4 Burpee Broad Jump
8 R-KB Swing
4 L/R KB Push Press
20 DUs or SUs
Skill / Strength
5 x 1
3 Push Press + 1 Split Jerk
moderate load
Superset:
6 Single Arm Turkish Sit Up
WOD
10 AMRAP
10 SA KB Snatch (or SA KB CnJ)
20 DUs / 40 SUs
10 Burpees
20 DUs / 40 SUs
Rx: 53/35#
Athletes can modify movement with DB
Post WOD Accessory:
100 (3-count) Hollow Body Flutter Kicks