Thursday- December 12th
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