Did everyone read this month’s newsletter? Important information in there regarding the new locker room upstairs, the holiday schedule, and the infamous holiday party.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20 OHS with the PVC
15 banded pull-aparts
10 hollow hold to crunches
Mobility
Hips, hamstrings, and shoulders
Any individual mobility needed
Sunday Smash-up WOD
10 min AMRAP
30 cals on rower
15 burpees
Rest 3:00
3 rounds
10 power cleans (135/95#)(115/75#)
10 wall balls
Rest 3:00
5 rounds
30 DU’s
10 pull-ups
10 push press (95/65#)(75/55#)
