Monday- December 10th

December 10, 2018

 

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

High kicks

Floor touches

High knees

Butt kickers

Row 250m/Run 200m

10 wall squats

10 OHS w/PVC

  + Today's Warm-up Movements:

          *Inchworm x 10

          *Hip Swings x 10 each way

 

 

A. Deadlift Warm-up

5-3-2-2

Build to your bodweight

 

B. Holiday Open WOD #4

“Christine-ish”

3 rounds for time:

50 Double Unders or 150 Single Unders       (both are RX)

12 Deadlifts (at YOUR Bodyweight)

21 Box Jumps (24/20 in)​

 

If you are competing in the Holiday Open, you need to read the movement standards before completing the workout and know that they MUST be met to count as RX-(RX does not just mean you used the recommended weight.) Also, please be honest about your bodyweight and mark scaled on your scorecard if your bar weight was more than 5 pounds above or below your bodyweight at the time of the workout.

 

Please submit a score card to the cash box by Thursday at 7pm. 

 

 

C. Buy-out

Foam Roll quads and hamstrings x1:00 each

 

 

 

 

 

 

 

 

 

 

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