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



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