Thursday- December 13th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Samson Lunges x 20

*3 Touches x 10

A. 1500 Meter Row

B. “Front to Back”

3 Rounds, Not for Time:

10 Strict Toes to Bar

20 Romanian Deadlifts (45/35)

30 Abmat Sit-Ups

40 Banded Good Mornings

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!

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