WOD 201228 - MONDAY

Holiday Hours


NYE:

No Afternoon Classes

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

Open Gym10a-3p


New Year's Day :

Closed


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



Skill / Strength

4 Sets


1 Squat Clean + 3 Front Squats

moderate load


10 weighted good mornings

between sets (bar or plate)



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


Post WOD Accessory:

25 KB Halos in both directions



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