Tuesday- December 18th

December 18, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

             *Couch Stretch x :30 each

               *Wall Squats x 15

 

 

 

A. Front Squat

Build to a heavy 3

 

 

B. “Nickel and Dime”

AMRAP 5:00

21-15-9

Kettlebell Swing (53/35)

Front Squat (115/80)

Calorie Bike   (or shuttle sprints)

Rest 5:00

 

AMRAP 5:00

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

Calorie Bike    (or shuttles sprints)

 

 

C. Buy-Out

Kettlebell Teapots 2 x 20

Samson Stretch x 2:00 each

 

 

 

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

 

 

 

 

 

 

 

 

 

 

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