Workout of the Day: Saturday, 30-December-2023
Announcement
Warm Up
2 Rounds
200m Jog
20 Hip Bridges or GHD Hip Ext
10 Push-up to Down Dog
10 Kip Swings
Metcon (AMRAP – Rounds and Reps)
Partner WOD 24 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
12 Alt HPC and Jerk 50/35
8 Pull-ups
12 Sumo Deadlift w/KB 70/53
*Score is the AMRAP
*When Partner 1 comes in from the Run, they pick up where Partner 2 left off
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Holiday Hours
December 26-30th – reg hours except no 8:30 am QuickFit and no 6:30 pm’s
January 1st – 9 am only