Holiday Hours: 
Saturday 12/29 – New Years Throwdown – Get Signed Up!
Monday 12/31 – 730a and 9a 

Dynamic Warm-Up – Mobility Prepare  for..

A: Strength:
1- Tempo Strict Pull Ups 4-6 reps
4×11 Tempo (Strict pull up, 4 second lower, 1 second bottom, 1 second up)

2- Dumbbell Plank Rows 6 each arm (Build up in weight with form allowing)
(Hands on 2 dumbbells in plank position, bring dumbbell to armpit without rotating hips/arching back)

B: WOD
3 Rounds
200m double KB/DB Farmer Carry GRN/BLU
10 double KB/DB Cleans
10 KB/DB single leg deadlifts (use only 1 KB for this) 5 each leg

Rest 2 mins

400m run AFAP

Rest 2 mins

3 Rounds for time of:
10 C2B Pull Ups
10 Jumping Air squats
10 Hand release Push ups


Team Cool down 3-5 sets x 10 Windshield wipers + 10 Knees to Elbows, every 20 stop and do 1 mobility hold.

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