Call Us: (720) 335-5591

Wednesday, December 23, 2015

23
Dec

Wednesday, December 23, 2015

Schedule Reminder: Thursday we will operate under Holiday Hours (8:30, 9:45), Friday we will be closed.

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • 80 yard Front Rack Baby Carry
  • 80 yard Backward Sled Pull
  • Banded Hip Bridge x 10-15

Skill:

WOD:
4 Rds For Time:

  • 21 Box Jump
  • 18 Wall Ball
  • 15 KB Swing
  • 12 Burpee
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength: 

3 Sets:

  • 80 yard Front Rack Baby Carry
  • 80 yard Backward Sled Pull
  • Banded Hip Bridge x 10-15

Skill:

WOD:
4 Rds For Time:

  • 21 Box Jump
  • 18 Wall Ball
  • 15 KB Swing 55/35
  • 12 Burpee
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • 80 yard Front Rack Baby Carry
  • 80 yard Backward Sled Pull
  • Banded Hip Bridge x 10-15

Skill:

WOD:
4 Rds For Time:

  • 21 Box Jump 24/20
  • 18 Wall Ball
  • 15 KB Swing 70/55
  • 12 Burpee
Additional:
  • Mobility

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