WOD - 12/18/14

Thursday

Skill:  Kipping Swing (pull-ups and T2B)

Strength:  8 min. EMOM

  • 8 Ring Rows (odd)
  • 45 sec. Handstand walk practice (even)

WOD:  5 min. AMRAP

  • 6 Pull-ups
  • 6 Box Jumps (24/20)

*rest 2 min.

5 min. AMRAP

  • 6 Am. KB Swings (53/35)
  • 6 KB Lunge (hold KB in goblet hold position)

Post Workout:  3 Rounds

  • 20 Hollow Rocks
  • Foam Roll-hamstrings, glutes, lats, hip flexors, etc. 

Challenge of the Week:  Max L-sit.

*Post score to whiteboard

 

ANNOUNCEMENT:  Christmas Week Schedule (Monday, December 22nd – Saturday, December 27th)

Monday-Tuesday:  Normal class schedule

Wednesday:  8:30 a.m. class only

Thursday:  Merry Christmas!  No classes today

Friday:  8:30 a.m. class only 

Saturday:  9:00 a.m. Free Open Gym