Holiday Schedule
Wednesday 12/23 - No Kids ClassesThursday 12/24 - Last Class at NoonFriday 12/25 thru Sunday 12/27 Closed for Holiday Break
Monday Station Training
9 minutes in each station - 4 minutes to clean/transition to the next
The Warm-Up
Each station will have the same general warm-up, and depending on where you start, you will do a few extra station specific movements.Glute Bridges DEMO HEREPrize Squats DEMO HERERunners Stretch DEMO HERE
Station #1
5 sets, 10 reps, every 2 minutesThis will get you finishing at the 8:00 mark so you will have time to clean your weights and move to the next station.https://youtu.be/59E0wG6SM2Y
Station #2
As many meters as possible. This WOD will begin with a row, move to lunges x 2 and then with any time left on the clock, row as many meters as you can for your score.Focus on your row technique. See some great tips below.https://youtu.be/UlWUPkXrq24?t=16
Station #3
As many rounds as possible of:Box Jumps DEMO HEREMedicine Ball Squat Toss DEMO HERESingle Leg Tuck-Ups DEMO HERE
The Finisher
https://youtu.be/TMXxhVjqZdM
