Dec 23, 2017

 

a) WARM UP:

Row/bike/ski for 2 mins

8 mins AMRAP:

  • 5 squats
  • 5 sit ups
  • 5 jumping jacks
  • 5 glute bridges
  • :20 sec front plank
b) WOD:

  • 12 days of Xmas WOD!

 

OLY Saturday

1. Work to a heavy power snatch.  Then, 5 singles at 80%

2. Work to a heavy power clean and split jerk (switching legs).  

3. Superset 3 rounds:

  • 10 ab rollouts
  • 10 bent over rows

OLY Sunday

No class.  See you again on Saturday.

Posted in WOD