Thursday 12.22.22

12 Days of Christmas WOD 🎄 in all classes on Friday. We will be having an ugly sweater contest – the best costume in each class gets a FitAid! Coaches choice the best costume. Bring a friend to join in the festivities!! 🎄

WARMUP

5 min cardio

5 foam roll

5 min mobility

STRENGTH/SKILL

Pulling Movement of your Choice (MUs, C2B, PUs, Ring Rows, Kipping)

3 sets of 5-10

Banded Pull Aparts

3×15

WOD

20 min AMRAP

250m row

10 air squats

10 Russian KBS

500m bike

10 lateral box step ups

10 good mornings

10 shuttle runs