26
Dec

Battling Ropes

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Kaleb and Alli hammer the battling ropes on Christmas Eve. 

Free Trial Workout Sunday Jan 2nd at 2:00 pm! 

Membership Referral Program: Bring in 5 People from Jan 1 – Mar 1 and receive a free year! (they must signup for a 1 year contract.) 

Monday WOD

Weighted Pull ups 5-5-5.  Record heaviest weight used for 5 unbroken reps.  If you struggle with pull ups practice kipping.  15 min. time limit. 

Then…

Bupree Box Jumps

Back Squats

10 - 9 - 8 - 7 - 6 - 5 – 4 – 3 – 2 – 1

1 – 2 – 3 – 4 – 5 - 6 - 7 - 8 - 9 - 10

Plank Rows (L+R=1)

Leg lifts (Hang from pull up bar)

*So, if your going blue do 8 Burpee Box Jumps and 8 Back Squats.  1 Plank Row and 1 Leg lift….7 B.B.J 7 Back Squats, 2 Plank Rows 2 Leg lifts etc. 

mWOD / CD

Hip Mobility

Advanced • Intermediate • Foundational

Scale to capabilities

 

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