Monday- December 10th
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