WOD 201228 - MONDAY

Holiday Hours

NYE:

No Afternoon Classes

5:15a, 7:30a, 9am, 11:30a

Open Gym10a-3p

New Year's Day :

Closed

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WARM UP

Coach's Stretch/Squat Mobility

Hip Opener and T-spine rotations

5 AMRAP

8 Prisoner Air Squats

4L/R leg Rev Lunge to high knee

8 Alt. V-Ups

6 Yoga Push Ups

20 DU/SU

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Skill / Strength

4 Sets

1 Squat Clean + 3 Front Squats

moderate load

10 weighted good mornings

between sets (bar or plate)

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WOD

Chipper

50 DUs (100 SUs)

40 A-Kb Swings

30 Goblet Squat

20 T2B

10 Strict HSPU

20 T2B

30 Goblet Squat

40 A-KB Swings

50 DUs (100 SUs)

Time Cap: 15 min

RX: 53/35

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Post WOD Accessory:

25 KB Halos in both directions