12.22.17

Holiday Schedule: Normal classes on the 23rd and 24th.  TTCF is closed on Christmas day.  Merry Christmas

Warm Up

2:00 Light Bike or Row

3 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 6 Alternating Spiderman and Reach 8 Russian Baby Makers

1:00 Bike or  Row accelerating every :20s (slow, medium, fast paces).

Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: Sumo Deadlift 4 sets of 6 reps building load start at 60% 1RM regular deadlift

WOD For Time 3 rounds 10 DB clean & jerk 50/35   35/20 3 Bar muscle ups or 3 c2b pull ups + 3 dips

Rest 2:00

3 rounds 5 deadlifts @ 65% your 1 RM regular DL 3 strict HSPU - sub piked from the box