Saturday-171223

Today’s Schedule:
8-9am Open Gym
9am Group Class (Note- we will begin running heats of the 12 Days of VTG Christmas Wod at 920 and continue running heats of 10 every 40 min.)

Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug each position, 6 knee cradle lunge with vertical rotation, 5 scapula depressions

Conditioning: “12 Days of a VTG Christmas”
-1 Full Snatch
-2 Overhead Squats
-3 Behind the Neck Push Press
-4 Back Squats
-5 Pull-ups
-6 Burpees
-7 T2B
-8 Split Jumps
-9 KBS (53/35)
-10 Lateral Bar Jump Overs
-11 HSPU
-12 Thrusters
*Men-135/Women-95
*30 min time cap.

Mobility:
-2 min barbell trap smash
-2 min barbell quad smash