Thursday’s WOD – December 24th Christmas Eve

THURSDAY Christmas Eve – 5AM, 7AM, 9AM, & 1PM Classes only.

DAY FOUR/ THURSDAY
Warm-up:
2 Rounds:
Row 200 M
10 Air Squats
5 Push- ups

Mobility & Dynamics
Trainers standard

Skill (weightlifting)

Air Squat mechanics (class does together):
1 X 15

*trainers work on getting form and technique dialed in. Take time going through the 15 reps to accomplish this.

Tabata Back Squat (from rig / DO NOT DROP EMPTY BARBELL), 45/33 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

WOD
CAT ONE/ TWO:
8 rounds for time of:
Sandbag Run, 25 m
5 Burpees
Sandbag Run, 25 m
5 Grasshoppers

CAT THREE:
8 rounds for time of:
Medball Run, 25 m #25/20
5 Burpees
Sandbag Run, 25 m
5 Grasshoppers
CAT FOUR:
8 rounds for time of:
Run, 25 m
5 Burpees
Sandbag Run, 25 m
5 Grasshoppers

Cool-Down:
Static Stretches of trainers choice