There will be a group getting together around 8 a.m. on Christmas Eve to do a WOD. We will be closed Christmas Day and the 26th. Class schedule resumes Friday.
3 sets NFT
90 seconds bike 75-80%
10m Quadruped Crawl
10-5-3-1-3-5-10
*all of these sets are done at 30X0 Tempo
20 minute amrap
5 Strict Pull Ups
10 Hand Release Push Ups
15 Wall Balls 20/14
A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl
A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo
A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C