Mon – Jan 1st

**1 class at 10:00AM and filling out GOAL CARD!!**

 

Pre Warm-Up
3 rounds
10 band pull apart
10 band row
+
3 rounds
10 KBS
10 cuff isolation
5 sit-ups

 

Warm-Up
Dynamic

 

WOD
For Time – 45min cap
“2018”
20 Rounds Of 18reps

 

Rx
20RFT
8 BJO @ 24/20
6 TTB
4 PC @ 135/95

 

Scale
20 RFT
8 KBS @ 54/36
6 Sit-Ups
4 BBJO 24/20

 

Cool Down
1.) 5min row
2.) Foam roll lats & t-spine
3.) 5min hip mobility

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