Reminder of our schedule this week:
Monday (12/22) – normal
Tuesday (12/23) – normal
Wednesday (12/24) – 5:30 and 9am only
Thursday (12/25) – CLOSED
Friday (12/26) – normal
Saturday (12/27) – normal
A. Skill:
15min to 7RM Thruster (bar taken from ground)
B. MWOD:
Scap work w/ LAX Ball – 2 x 30s ea side
C. WOD:
12min AMRAP –
10 Continuous Front Squats
10 HR Push-Ups
Run 200m
*Note: Continuous front squats are just squats that are done unbroken and without ANY pause at the top (or bottom) of the movement. So at the top, you must descend down immediately after your hips and knees reach full extension. No sitting at the bottom either. If you stop, pause, or drop the bar before all reps are completed, you must start your reps all over.
D. Post-WOD Recovery:
Partner Quad Smash – 2min ea leg
