GROUP WARMUP
3 Sets of:
50 meter sled push
:30 Erg bike
100 meter run

AEROBIC CONDITIONING
For time:
150 meter sled push RX 100/50
2000 meter bike erg
directly into or at 7:00 mark:
1.5 kilometer run
*heats of 5 every 8 minutes

ALTERNATE CONDITIONING
For time:
100 meter sled push RX 100/50
1000 meter bike erg
directly into or at 7:00 mark:
1 kilometer running
*heats of 5 every 8 minutes

MIDLINE
3 sets –
3 each side pallof press + :10 hold www.youtube.com/watch?v=4G2Kj8Mc2WU
8 Plank kettlebell drag through www.youtube.com/watch?v=V4h4Cl4VYn0
10 Wall Deadbugs

MOBILITY
:30 each side pigeon stretch
:30 frog stretch

HAPPY BIRTHDAY JEN COPPOLA! 

Christmas Eve Partner WOD 

Our classes on Monday, December 24 will be: 5 AM, 6 AM, 7 AM, 9:30 AM and

Noon. We will be programming a partner WOD. Show up in your holiday attire, the tackier the better!