Announcements:
- Check In/Review contest: CLICK HERE
- Blog post by Coach Ashley: Behind the Scenes: Rest periods in programming
- HOLIDAY SCHEDULE:
- 12/30 All gyms close at 6pm
- 12/31 Open gym 9-11am
- 1/1 closed
- 1/2 (Monday, observed) Open gym 9-11am
SWOD: (5 Min warmup, 15 min working)
A. Back Squat 3×8, Rest 30-60 Sec
B. Alternating Lateral DB/KB Lunge 3 x16, Rest 90-120 Sec
WOD: MAP 4 (2min on/2min off)
4 Rounds, Rest 2:00 between rounds:
AMRAP 2min:
10 Single Arm KB Front Squats (53/35) (Right)
10 Broad Jumps (6’/4’)
10 Single Arm KB Front Squats (53/35) (Left)
10 Alternating Lateral Broad Jumps (4’/2’)
Score= Rounds and Reps, pick up where you left off
***Lunges https://www.youtube.com/watch?v=oFIsRHfPWJU note feet pointed forward
***Lat. Broad Jumps https://www.youtube.com/watch?v=_7_Cw0nnlvo except only one jump before changing directions