Wednesday Dec 27th

Wednesday Dec 27th

2 classes today: 8am and 5:30pm, see ya there!!


P1. Warmup

Coaches choice:
10mins of movement with some focus on squatting and pulling

P2. Conditioning:

at 3, 2, 1 GO begin the following*:

EMOM for 18mins (6 sets):
Min1: 2-5 Strict pullups (or ring rows) + 8 burpees
Min2: 8L + 8R Reverse lunges @ 2×20/2×35#
Min3: 8/12Cal Row

At 18mins on the clock, complete the following:

3 Rounds for time**:
10 Burpees
20 Pullups (or ring rows)
30 DB Thrusters

*Scale weights and movements on the EMOM so that your first 2 rounds can be done in less than 40sec per station
** In the “for time” section the pullups don’t have to be strict and you should use the same DBs as the EMOM


P3. Accessorieeeeeeeeees

40-30-20-10 for quality of:

Alternating Bicep curls
Banded good mornings