This weeks class schedule:
Monday- regular hrs
Tuesday- regular hrs
Wednesday- regular hrs
Thursday- 6:30am class, 9am class only
Friday-6:30am class, 9am class only
Saturday- regular hours
Warm-up:
500 meter row
10 ring push ups
10 lateral lunges with KB
:30 sec prayer stretch
15 leg swings with core activation
10 primal pull throughs
Metcon:
In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner to split up the work with but run together or you will complete all reps as an individual. For Time: Angie's House 20 Pull-ups 20 Push-ups 20 Sit-up (abmat)s 20 Air Squats Helen's House 400 m Run 21 Kettlebell Swings 53/35 lbs 12 Pull-ups Fran's House 15 Thrusters 95/65 lbs Nancy's House 400 m Run 15 Overhead Squats 95/65 lbs Grace/Isabel's House 20 Ground To Overheads 95/65 lbs Kelly's House 400 m Run 30 Box Jump (24/20 in.)s 30 Wall Balls 20/14 lbs
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