Warmup: 3 rounds of:
30 seconds kb shoulder packing,
20 banded face pulls,
10 bottoms up KB press
++++++++++++++++++++++
Strength: OTM x 12 minutes
3 Power Jerks
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WOD: 20 Minute AMRAP
2 HSPU’s
4 Box Step up and Over with 2 DB 50/35#~ 24/20” box
6 DB Hang Cleans 50/35’s
8 DB Deadlifts 50/35’s
16 Calorie Assault Bike
Open gym @ 8 am ~ ONLY Class open to workout
Frosty Registration: 8-9 am
Workout Explanation and standards: 9-9:30
WOD 1: 9:30
WOD 2: 10:15
WOD 3: 11:00
WOD 4: Noon
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Sunday Funday @ 8 am
Open Gym @ 9 am
8 AM Doors Open - Registration
9 AM Wod Standards
930 AM - Quick Burn - Team Relay Run
1015 AM - Team Clean - Team Total 1RM
1100 AM - Heat It Up - Row/DL/Box Jump
1200 PM - Cardio Chipper - Bike & Burpees
See you all there!