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

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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

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Skill / Strength

5 x 1

3 Push Press + 1 Split Jerk

moderate load

Superset:

6 Single Arm Turkish Sit Up

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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

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Post WOD Accessory:

100 (3-count) Hollow Body Flutter Kicks