0539:

Class hours today – 9am, 10am and 12pm only.

WU: SMR – dynamic stretch – 10 min – set up for wod – 5 reps each movement in todays wod X2
STRENGTH: N/A
WOD:
• 800 m run
• 60 squats
• 50 push ups
• 40 GTO 75/53
• 400 m run
• 40 GTO 75/53
• 50 push ups
• 60 squats
• 800 m run

0538:

WU:shoulder mobility – get ready and warm for OH!!!!
STRENGTH: Press 8X2 @75
WOD:
• 25 DU 75 SU
• 10 burpees
• 50 DU 150 SU
• 20 burpees
• 25 pull ups / 12 novice
• 10 burpees
• 50 pull ups / 20 novice
• 20 burpees
• 50 abmat sit ups (hands behind head)
• Hold plank f/ 2min / novice hold 1 min

0536: 12 Days of Christmas

WU: INSPECT THE MOVEMENT, REHEARSE. THEN GO!!!
WOD: do this one just like the song: On the first day of Christmas my True love GTM: 3 thruster, 2 BJ’s, 1 HSPU and a PIPT……
▪ HSPU
▪ Box Jump 24”/20”
▪ Thruster 95/65
▪ Pull ups
▪ Burpees
▪ TTB
▪ Wall Balls 20/14
▪ Kb Swing 53/35
▪ DU
▪ OH Walking lunge 10 steps45/25
▪ H. Pwr Cln 95/65
▪ Power Snatch 95/65

0535:

WU: 5 good mornings, 5 press, Bergener WU X3 (Coaches’ note: show once then self driven.
STRENGTH: B. Press 8×2 @ 75% b. squat 8×2 @ 75% OHS – 6X3 ??? if you know? Do it! If you don’t – practice it!