Monday, December 31, 2018

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Schedule Reminder for New Year’s Eve / New Year’s Day:

New Year’s Eve: 6:30 AM / 8:30 AM / 12 PM / 3:30 PM

New Year’s Day: 10:30 AM WOD

(Glycolytic 2-5 min bursts) (6:30, 8:30 am, Noon and 3:30pm class)
WOD Review:

Warm up all together: 3x of: 1 indoor jog, 5 air squats, 5 BB front squats, 5 BB thrusters

WOD

4 rounds of: Work 5 min & then Rest for 3 min (32 min total)
2 Thurster (95/65) (50+ 75/55) (Fitness (DB thrusters)
1 Indoor jogging loop (turf and rubber)
4 Thursters
1 Indoor jog
*Assend by 2 Thrusters each round.

Post WOD: Use remaining time to complete sets of:
2 pole Lateral leg band (ankles) walks
15-20 Tubing back flies

For WOD:
-Begin back at 2 reps on every new set.
-Score is the lowest number of rounds/reps completed during the 4 rounds.
-Keep BB closer to rig to allow for safer running & follow BB to ground.