Monday, December 29th

Sun, 28 Dec 2014 22:40:56 +0000
March 16, 2023
Monday, December 29th

Warm up:  300m row + 100 jumping jacks, 75 mountain climbers + 2×10 jumping squats, ring rows & sit ups

                  Coach led dynamic stretching and mobility

Strength WOD:  4 rounds 10-10-10

                           -Weighted step ups (front rack)

                           -Pull ups (weighted/strict)

                           -Ring dips (weighted/strict)

Skill work:  5 minute jump rope

                   -ME UB sets and/or DU practice

WOD:  2x500m ME row rest 4 minutes between attempts

*DE-LOAD week!  Get your mind and body ready for the new year-start setting your 2015 CrossFit goals!


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