December 21, 2018

20
Dec

December 21, 2018

GROUP WARMUP
2 sets –
5 T-spine openers
5 band pull-aparts
10 frog pumps
:10 frog stretch

BARBELL/OVERHEAD WORK
5 sets of:
1 Strict + 1 push press + 1 push jerks + 1 Split jerk
@technical load

ODD OBJECT/STRONGMAN
You can start on any of the two circuits shown below. Complete all sets before moving to another circuit. Rest no more than 2 minutes between sets.

Circuit 1 –
3 sets of:
10 Alternating dumbbell floor press
6 Tempo ring rows (2-second hold at top, 2 seconds down, fast up)

Circuit 2 –
3 sets of:
100ft Farmers carry (50ft down and back)
1 Plate squat + 3 front press in the squat

RUN TECH
2 sets: 400 meter on the Air Runner
rest to recovery between sets

MOBILITY
:30 each side, twisted cross
1:00 box stretch
:30 each side couch stretch

Reminder: Christmas Eve Partner WOD

Join us on Monday at 5 AM, 6 AM, 7 AM, 9:30 AM or Noon. We are doing a partner WOD in our holiday get-ups.