We Love the holidays, the music, the gifts, the food, the wods.
Yep, it’s that time again. Time to get in some super amazing shape with your friends. Holly Jolly IV
Leaner, Faster, Stronger and More Fun!
Start prepping guys. Team names, shirts, photos, we have all types of things up our sleeves for points this year.
Last year we had a few folks who dropped 7% body fat over the holidays…Who doesn’t want that present!
dynamic movement prep
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
10 minute muscle up practice
(According to level
Hip to ring pull ups
40X0 tempo. To failure 8-12 reps
Increase reps/weight from last time
1 set of 12 afap with the same weight as the previous set
10 hand release push ups
10 cleans 135/95
4 rounds record splits
Knee on the wall