If you are using WOD WAX and Grips, this is what is left behind. If this is a problem created by you, please clean the bars before you leave. We had several bars that were left unclean after Monday’s workout.
WARM-UP:
2 Rounds of Four Corners
10 Roll-ups > 10 Slamball > 10 Burpees > 10 MedBall Clean
Bear Crawl between Corners.
Dynamic Stretch
STRENGTH:
SDLHP / Reverse Hyper
(6+10)4 (6)2
WOD: GAG GIFT
For Time:
21-15-9-6-3 Reps of:
“HOPPER STYLE”
The preceding class will pull 2 movements from the hopper for the following classes Workout.
RX and Scaled weights will be on the whiteboard.
ICING:
KOT – Jefferson Curl 20 Reps
Accumulate 3 min. of Handstand Hold