Thursday- December 12th

December 12, 2019

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

     *Burgener Clean Warm-Up

 

 

 

A. Hang Squat Clean 

Quickly build to a heavy single

 

 

 

B. “Round Trip”

6 Rounds, On the 3:00:

20/14 Calorie Row

40 Double Unders     (60 Single Unders or 10 Shuttle Sprints)

5-5-4-4-3-3 Hang Squat Cleans*

 

*Climb in weight on the hang squat clean. Record your slowest round and heaviest weight.

 

 

 

 

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* 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 #1 scores must be submitted by Thursday at 9am to count! The WOD's are only to be done ONE time. Please reach out if you have any questions!

 

 

**Thanksgiving Week Class Schedule:

11/28 8:00am only

11/29 8:00am + 5:30pm

11/30 8:00am only

 

 

 

 

 

 

 

 

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