11/30/17 Go Long, Go Steady

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REMINDER:

NO CLASS FRIDAY AFTERNOON.
NO OPEN GYM FRIDAY AFTER 1:00.

We’ll be prepping the gym for this weekends Christmas Throwdown!! Come out and support between 9 & 4:30 Saturday and see what all the hype is about!

Warm Up:

2 sets:
20 Light Banded Pull Throughs
10 Box Step ups
10 Alternating Grasshopper
10 Bent Over Row w/ plate (45/35)
6 Plate G2OH

Skill, Strength, or Mobility:

None. Prep equipment for workout.

WOD:

At a steady consistent pace:
5 rounds for time:
100′ Bear Crawl
5 Front Squats (60% 1rm)
1 Lap inside Gym Bear Hug S.B. carry (140/100)
8 Power Snatches (95/65)
20/16 Calorie Bike (or) 14/10 Calorie Row