Warm-up: 400m Row, Wrist/Arm/Elbow Circles, 20 Hula Hoops, 20 Heel to Toe, 20 Lunges w/ Twist
Clean: 5×2 @ 85% 1RM
MetCon – 5 Rounds:
3 High Bar Back Squats
Rest 30 Seconds
15 Chest-to-Bar Pull-Ups (Unbroken)
Rest 2 Minutes
(Breaking pull-ups equals a foul. If you foul then you must do 5 Burpees, 5 Toes-to-Bar, and 5 Tuck Jumps)
The holidays are nearing! Can you guys believe at this point next week Christmas will have come and gone? Here’s a couple friendly reminders about this week.
1) Thursday is a tacky Christmas dress-up workout all day long. So…dress up!
2) Friday of this week and Monday of next, Ktown is closed.
3) There is no FREE Saturday class this week.
4) I miss you all already, I am out of town until Thursday.
<3 Coach Miss J
Competitor WOD for the week:
3 Rounds – Sled/Tired Drag: 50m (Back Parking Lot) (3/2-45lb plates or 70/50lb KB for tire), 400m Run, 10 Push Press/Jerk from Ground (155/105lbs). Full Rest
For Time: Handstand Walk – Length of gym x 5 (each break = 5 Burpees to do at that break)