WOD 12/22/17

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

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

 

WARMUP4

2 rounds
25 Banded Good Mornings, light
20 Banded Hamstring Stretch
20 Hollow Rocks
1min Couch Stretch each side


A1) Front Squat @13X1 TEMPO
8 @50-55%
8 @55-60%
6 @60-65%
6 @65-70%

1min Rest
A2) 1min Max Reps Strict PullUps
1min Rest

B) DB Floor Press 3x8, @3031 TEMPO
2min Rest

C) Glute Ham Raises 3x4-6 Reps @40X1 TEMPO
2min Rest
(Scale: Banded Glute Ham Raises 3X10 from the Rack, knees on mats-partner holds feet for safety)

G.O.A.T. Work:
4 RFT:
:30 Front Rack Hold @120% 1RM
:30 Table Rocks
:30 L-Sit