WOD 12/21/17

Holiday Kids Class
December 26, 27, 28 @ 29
10:30am-11:30am

— $15/CLASS OR $45 FOR ALL 4 CLASSES —

 

PreClass Work:
Foam Roll - Calves, Quads, Lats
Stretch - Forearms, Front Rack Stretch, Worlds Greatest, OH Banded Distraction
WarmUp4

Class WarmUp:
3 min Bike/Row
Then
3 Rounds:
3 Knee Jumps
3 High Box jumps
10 Inch Worms w/ Good Shoulder Stretch Overhead


A1) Clean Cluster @80-90%, 4x1.1.1, :10 Rest BTW Lifts
:30 Rest
A2) Dumbbell Arnold Press 4x8-10 Reps @20X2 TEMPO
:90 Rest

B) 3 RFT:
21 Calorie Row
15 Deadlifts @185/105
9 HSPU
(12min Cap)