Announcements:
- Check In/Review contest: CLICK HERE
- Blog post by Coach Ashley: Behind the Scenes: Rest periods in programming
- HOLIDAY SCHEDULE:
- 12/24 Open gym 9-11am
- 12/25 closed
- 12/26 (Monday, observed) Open gym 9-11am
- 12/31 Open gym 9-11am
- 1/1 closed
- 1/2 (Monday, observed) Open gym 9-11am
SWOD 20 Min (5 warming up / 15 working)
A1) Front Squat 3 x 8-10
A2) Kroc Rows 3 x 8-10 (unscored)
*3 WORKING sets, take a few warmup sets
**If you make it to 10 reps, add weight
WOD
Structure: MAP 6 (5on/2off x 2-4 sets)
3 Rounds with 2 Min rest between rounds:
AMRAP 5min @ 85-90% effort*:
400m Run
20 T2B
Max burpees in time remaining
*85-90% means work hard, but keep it aerobic (sustainable), i.e., constant smooth movement on burpees, don’t kill yourself each time