Wednesday December 9th WOD

Warm up:  Partner row

-Switch every 200m

-Complete 2,000m as a team


Mobility:  Lats and tri’s

-Banded work

-Foam roll

-PVC drills and Tricep dips (bar or ring)

Strength:  BB Complex

-15 minutes to build to a 1RM

-1 Power clean

-1 Hang squat clean

-1 Jerk

Conditioning:  12 minute EMOM

-Odd minutes:  5 Clean and jerks (touch and go, power clean, push jerk)

-135/95 (115/75, 95/55, 75/35)

-Even minutes:  1 Suicide


Post:  500m cool down row + foam rolling/stretch

Reminder that our holiday party is this evening from 6-8pm.  Details on in our member forum.  Classes at 5:15 and 6:15pm are cancelled this evening.  Happy Holidays, KCI!

Nick ProhaskaComment