Monday-181224

Today’s Schedule:

730-9am Open Gym

9am Group Class

Warmup: 2 min airbike or 500m row, then- movement prep with Coach

1) 15 min to est 1RM Back Squat

2) Open Wod 14.4: 14 min Amrap-

-60 cal Row

-50 T2B

-40 Wallballs (20/14)

-30 Cleans (135/95)

-20 Ring Muscleups

Mobility:

-5 min airbike @ conversational pace

-2 min barbell quad smash