We wil only be holding two classes on the 24th at 9 and 10. We will be closed on Christmas Day. Normal schedule will resume on the 26th at 8am.
Warm-up:
3 Rounds
75 Jump Rope Reps
15 Wall Squats (slow)
10 PVC Pass-Thrus
5 Squat Thrusts (burpee w/out push-up)
“WOD”
Push Jerk
2,2,2,2,2 (increasing the weight)
Then
AMRAP in 16 Min of
100m Sprint
10 Ring Dips
12 Front Squats (155/103#)
14 Lateral Bar Hops (L+R=1)
Or
“BODY”
Max AB-Mat Sit-ups in 2 Min
Rest 2 Min
Then
5 Rounds
100m Run
15 Toes 2 Bar
20 DB Front Squats (35/25#)
25 DB Step-ups (20/16″)
