Thursday Dec. 31, 2020

There will only be classes at 530am, 830am, 1100 & 1200 today.

Warm Up

Mobility:  
10 Wall Slides https://www.youtube.com/watch?v=spdjr7xbHXM
Banded Front Rack 1:00/Side  https://www.youtube.com/watch?v=azATS43i7N4

2:00 Bike/Row
2 Rounds:
10 Lunges
6 Burpees
6 PushUps 

Strength/Skill
Front Squat
4 x 5 increasing 

WOD 
Open 15.5
27/21/15/9
Cal Row
Thrusters 

F: Wallballs for thrusters
P1: 95/65
P2: 65/45 (don’t ghost the bar with 10lb plate on them) 

OR

Open 16.5
21/18/15/12/9/6/3
Thrusters
Bar facing burpees

F: Wallballs for thrusters; regular burpees
P1: 95/65
P2: 65/45 (don’t ghost the bar with 10lb plate on them) 

Jacque Hagen