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WOD – Tue, Jan 24
Starting in February the Monday 615pm WOD will now be an Olympic Lifting Class. Striking is being cancelled and replaced with a 615p WOD on Thursday's.

Warm-up

2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation.

1 set:
100-m jog
10 alternating Samson stretches
10 alternating soldier kicks
10 alternating plank reach-throughs
10 alternating Spiderman stretches

1 set:
100-m jog
20 double knee tucks in a plank
10 skips for height
10 skips for distance
20 mountain climbers

1 set:
100-m jog
10 up-downs
10 broad jumps
100-m jog backward
10 broad jumps
10 up-downs
100-m jog

SPECIFIC WARMUP

1 set:
20 walking lunges
:30 Assault bike

1 set:
20 jumping lunges
:30 Assault bike

1 set:
20 box step-ups (workout height)
:30 Assault bike

230124 WOD (4 Rounds for reps)

PARTNER UP

RX

4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds

INTERMEDIATE

Same as Rx’d

BEGINNER

4 rounds for reps:
1:00 max box step-ups (12/20 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds

<h3>INTENDED STIMULUS</h3><ul><li>Simple structure workout with high power output.</li><li>Expect lower body muscle fatigue.</li><li>Perform 30-40 reps between both movements per round..</li></ul>
FINNISHER (Checkmark)

3 sets:
25 weighted GHD hip extensions

Or

25 BB weighted good mornings

Cool Down

2 sets:
1:00 saddle stretch
1:00 seated pike stretch

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