Wednesday 171220

New Years Throwdown – See flyer for information. Get signed up!! Throwdown2018.pdf

Christmas Holiday Schedule: 
Saturday – Regular Hours
Sunday – 9a WOD
Monday – CLOSED
Tuesday – Regular Hours

Dynamic Warm-Up – Mobility
Prepare  for..

15 min AMRAP of:
5 pull ups
15 walking lunges (total)
25 double unders  (40 singles)


B. Above and Beyond:

5 sets for quality reps, scale up or down as needed

Bike 20-30 sec hard

5 STO @ 185/135

Rest as needed between

Goal is to focus on clean, crisp STO under high heart rate. No rest between the bike and barbell. STO take a lot of focus when heavy and high heart rate.

C run for 20 min

C. Olympic Lifting – 615p
– Press and Jerk 

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