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Friday, January 3rd
Main – WOD Slow-Mo Deadlifts (No Measure) Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin
Thursday, January 2nd
Main – WOD Prepare For Squats! (No Measure) 15 Minutes Working on Squat Mobility: Walking Knees to Chest Walking Butt Kicks Frankenstein Walks Duck Walks
Wednesday, January 1st
Main – WOD Warm-up (No Measure) Spend 20 minutes working on rowing, thrusters, and pull-up form Jackie (Time) For Time: 1000m Row 50 Thrusters, 45#
Tuesday, December 31st
Main – WOD Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop
Monday, December 30th
Main – WOD Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs 7 Toes-To-Bar 9 Box Jumps, 30″Rx = 30″/24″ Time
Friday, December 27th
Main – WOD Warm-up (No Measure) “Bring Sally Up” with Air Squats Over & Under (AMRAP – Reps) 12 Minute AMRAP: 30 Overhead Squats 50
Thursday, December 26th
Main – WOD Weighted Dip 20 minutes to work up to 3-RM weighted ring or box dip. If you cannot perform a weighted dip then
Tuesday, December 24th
Main – WOD Happy Christmas Eve! Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land
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