New Year’s Week

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THIS WEEK’S SCHEDULE

MONDAY – WEDNESDAY

Regular Schedule

THURSDAY

12PM – Last Class

FRIDAY

11am – Resolution Wod (free to anyone)

SATURDAY
9:30am – Free Saturday Workout

dynamic movement
Group warm up 
SKILL
Practice pistols
5-7 minutes
STRENGTH
Deadlift protocol
3 sets. Resting 3-4 minutes between sets
Keep weight between 85-95%
3 half range deadlifts (floor to top of knee)
Immediately followed by
6 box jumps  24/20
WOD  
Scale as needed. If you know someone in your class will not finish in 7 minutes scale the reps back as needed
7 minute cap
50 toe 2 bar.
50 oh squats 95/65
Rest of time Burpees to a plate (score Burpee reps
MaD mobi   
Lat stretch band
Pigeon
Knee on the wall
Bully

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