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WOD - Wednesday, 12/5/2018

Announcements!
DELOAD WEEK
We're still in a deload this week. The goal this week will be to improve your movement quality, keep your body moving while not getting too heavy. No one cares how heavy you lift if it looks like poopoo.

HOLIDAY POTLUCK PAJAMA PARTY
Sunday, 12/9, 6PM
Bring your favorite holiday dish. Wear your coziest PJs (ugly sweaters are OK too!)
There will be Kosher and non-Kosher foods available.

DECEMBER/HOLIDAY SCHEDULE
Mon., 12/24: A.M. classes only (6/ 7/8)
Tues., 12/25: CLOSED
Mon., 12/31: A.M. classes only (6/7/8)
Tues., 1/1/2019: CLOSED (there may be open gym hrs - stay tuned)


Warm-up
2 RFQ
:30 Hollow Hold
12 DB Snatches (alternating)
12 Wallballs
12 Sumo Deadlift High Pulls (SDLHP)
12 Push ups


A. Strength: Sumo Deadlift

3 x 8
@60-65% of your 1RM
 

B. Metcon
"Friend or Foe" (AMRAP - Rounds and Reps)
With your BFF
AMRAP 20
36 Box Jumps
18 Synchro Sit Ups (high-five at the top)
36 DB Snatches (alternating)
18 Synchro Burpees (Bottom and top)
36 Wallballs
18 Synchro Sit Ups (high-five at the top)
36 KB SDLHP (70/53)
18 Synchro Burpees (Bottom and top)


All non-synchro movements are to be divided any way you choose–as long as its equal.

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