12.22.16- 'Blitzen'

blitzen Christmas Hours:

We are closed Dec. 23-25th.  WOD again on the 26th at 8,9 or 10am.

Warm Up: 2 rounds 12 x KB single leg RDL 12 x side step ups on box 12 x OH walking lunges with plate :30 squat hold

Mobility 6:00 EMOM Minute 1: Banded Lat Stretch x 30 seconds per side Minute 2: Wrist Stretch x 8-10 pulses Minute 3: Band Distracted Anterior Pec Stretch x 30 seconds per side

followed by…

Two sets of: Band Pull Apart Series Overhead x 15 reps Horizontal x 15 reps

Skill: Overhead Squats 3 sets of 8 reps @ 50-65%

WOD: 'Blitzen' 5 RFT 20 cal row 10 Thrusters 115/80