Phosphogenic (Christmas Eve: 3:30-4:30pm class will be added to the schedule. Last class of the day is 4:30-5:30pm)
WOD Review then warm up all together: 2 indoor loops, 10 leg swings, 20 sec Spiderman & pigeon, 3 push-up to down dog, 10 PVC pass thru, 5 TWVQB, 5 PVC high hip (HH) high pulls, 5 HH power snatch, 5 power snatch, 5 snatch balance
SOD
In 15 min, build to a challenging squat snatch (single)
* Those newer to the move – complete 3 NO Touch and go reps at a time
WOD
3 x 4 min AMRAP
3/2 Strict HSPU’s (50+ 2/1) (Mod: Kipping or 15 sec HS or wall walk-up hold)
6 DB Overhead squats (50/35) (Mod: OH plate lunges OR DB/KB Goblet squats)
9 Deadlifts (185/135) (50+ 155/105)
2 min rest between each AMRAP
