There is only one class today. So come in and sweat before your NYE celebrations. There will be no Sunday class tomorrow and a limited schedule on Monday – a 9am, noon and 4:15.
Warm-up
Dynamic warmup with coach led, dynamic mobility
Strength
A1. Weighted pull-ups – 4×5; AHAP
A2. Banded push downs – 4×15
Quick strength before a long WOD.
NYE WOD
“Fresh Start”
20 rounds
1 power clean (205/145#)(165/115#)
7 wall balls (20/14#)
See the rep scheme? See what I did there? Clever uh?
Power clean should be heavy, so warm this up well and have a plan. Think about this power clean being between 70 and 80%.
