Call Us: (612) 226-8720

12.19.16

19
Dec

12.19.16

cfchristmas1

Christmas Hours

We will be closed Dec. 23-25th.  Enjoy time with your family and friends.  Monday Dec. 26th we will wod at 8,9,and 10am

Warm Up
2:00 choice bike, row, or jump
2 rounds of
8 x DB floor press
:45 x prone plank
20 x band pull aparts

Primer:
15x banded glute bridges
15 x banded squats
ankle stretching

Skill: back squats
5 reps @ 60%
3 reps @ 70%
1 rep @ 80%
1 rep @85%
1 rep @ 85+%

Primer for WOD
3x mid-hang snatch jump
3x mid-hang snatch pull
3x mid-hang muscle snatch

WOD
12:00 EMOM
min 1- power snatch x 5 @75%
min 2- assault bike 12/10 cal
min 3- abmat sit ups x 15

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