WOD 11.25.14 Tuesday… Holiday Schedule

 

Holiday Schedule

  • Tuesday- 6:00am & 6:30pm
  • Wednesday- CLOSED
  • Thursday- CLOSED
  • Friday- CLOSED
  • Saturday- Team WOD 8:30am & Free intro at 10:00am

 

 

Warmup:

  • 2 min Jump Rope
  • Agile 8
  • 10 Situps
  • 10 superman
  • 10 shoulder shrugs
  • 10 scapular pullups

A. 5 Sets JERK Movement Practice

  • 10 R/ 10 L: Jump, Land, & Recovery Drill
  • 10 Behind the Neck Press + Front Rack Press
  • 20 Walking Lunges – 10/ leg

B. EMOM 5

  • 3/ leg: Jerk

C. 4 RNFT

  • 10 medball push ups (alt 5/side)
  • 20 power Skaters
  • 10 Pullups
  • Run 100m with medball

D. Core: partition as needed

  • 30 Tire Situps
  • 30 dead bugs

 

 

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