12,16.24 WOD

Holiday schedule
Christmas Eve 12/24
-8am/9am/10am

Christmas Day 12/25
-No classes

Thursday 12/26
-8am/9am/10am

New Years Eve 12/31
8a/9am/10am

No Sunday classes 12/21 + 12/28

————————-

1min bike
Into…
3Rds
20 Banded glute bridge
15 v-ups
10 Alt Reverse lunges
Right into…
1min row.

Then..
5 sets/ 5 reps with :3 neg
Back squat
Build to 62-67%
Then…

Back Squat
(week 2 of 4)

Every 2:30 x 4 sets:

10 Back squats (@ 62-67%)
+
12/12 Monster band kick backs

*Building off of last week. Try to increase your weight slightly with perfect form from the prior week. Your body should be less sore this week than last. Continue focusing on speed out of the bottom and perfect positioning for each rep

Kick backs, keep a tall chest and focus on pointing your heel and kicking your in the direction of the back corner of the room.

Then….

2 Rounds For Time:

25/20 Cal Row
15 Power snatch 95/65
20 Air Squats
25/20 Cal Row
15 Pull Ups
20 Push Ups