Christmas Holiday Schedule:
Saturday – Regular Hours
Sunday – 9a WOD
Monday – CLOSED
Tuesday – Regular Hours
Dynamic Warm-Up – Mobility
Find a heavy set of 14
No more than 4 working sets.
B. WOD: “Clean the Gym”
For time of:
Power clean 95/65 75/55 65/35
DB clean 50/35 40/25 30/15
KB Clean B/Y, Y/O
DB and KB Clean are total reps, not each arm.
C. Above and Beyond:
C rotate for 4 sets, as rehab/recovery.
C1 single arm bent row, 8-10 each arm
C2 single leg deadlift, 8 – 10 each leg
C3 single arm high pull, 10 each arm. Light.
OH Carry x 50M @ 1.2x body weight
Turkish get-up x 1 ea (red/green)
8 x 100 yd gassers (2 sprints down and back on green)
:30 sec hollow rock
Rest 1 min repeat