Thursday- December 6th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Iron Cross x 10

*Scorpion x 10

A. “Switch Gears”

TABATA- 8 Rounds of :20 On / :10 Off:

Kettlebell Swings (53/35)

Air Squats

Sit-Ups

Calorie Row

B. Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

*Holiday Open WOD's must be done and scores submitted by Thursday at 7pm!