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WOD 201231 - THURSDAY

NEW YEAR's EVE!

Good Riddance 2020



No Afternoon Classes today!

515a, 7:30a, 9am, 11:30a

OPEN GYM: 10a - 3p

Don't forget to Reserve Online

 



WARM UP

Coach Stretch

Chest & Lat Opener / Shoulder Mobility


2 RDS

6 Squat press out with plate

8 Alt. OH plate lunge

3 Kipping Swings + 3 Pull Ups

4 Push Up + 6 High Plank Shoulder Taps

100m Run


 

Skill / Strength


3 Sets

8 Supinated Bent over Row

Moderate load


Superset

6 Push Up to Bird Dog


 

WOD


3 RFT


10 Push Press, 95/65#

10 C2B Pull-Ups

20 Wall Balls 20/14

300m Run


TC: 18 Mins


 

Post WOD Accessory:


100 (3-count) Hollow Body Flutter Kicks



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