Thursday’s WOD – December 3rd

Our Christmas Party / Friday Night Lights is almost upon us!

  • 6pm Friday December 4th
  • Rock the UGLY Christmas sweater.
  • Bring $7 per person for food.
  • Grab the kids and throw them in the jumper.
  • Bring a WRAPPED $25 limit white elephant gift. (Adults)
  • Bring a WRAPPED $5 limit white elephant gift. (for the kids)
  • Get your WOD on – (if wanted)
  • Stand around and cheer on your fellow athletes and coaches as they tackle the Friday Night Lights WOD. (Heckling allowed)

DAY FOUR/THURSDAY
Warm-up 0:00 to 6:00:
Invisible “Fran”:
21-15-9
Pull-ups
PVC Thrusters

Mobility & Dynamics 6:00 to 21:00:
Trainers Standard
WOD Demo/ Mechanics/ Skill 21:00 to
Go over whiteboard, partners, categories, set-up, and demonstrations of movements, and progressions.

WOD/ SHORT/ M
CAT ONE/TWO/THREE/FOUR:
4 rounds, each for time of:
1-mile bike
*3:30 minute rest

Mechanics/ Form Weightlifting (25:00 – 35:00):

Strict Press 55% of 1 RM

10 x 10