22
Dec
Wednesday December 23rd

Class Link For Gympassers At Home
General Warm-up:
10/8 Cal Row
Mobility:
Couch Stretch – 1 minute per side
Warm-Up 2:
Go over each exercise as a group to set up and warm-up in order of the WOD, do 5-8 reps of each exercise on BW movements and 2 x 5 on BB movements.
Part 2:
“Zeus”
3 Rounds for time of:
30 Wall-Ball Shots,
30 Sumo-Deadlift High Pulls,
30 Box Jumps,
30 Push Press,
30 Calorie Row
30 Push-ups
30 Front Squats
RX 20/14, 75/55, 24/20
Alternatives:
Box Jumps => Step Ups, Push Ups => Box, Front Squats => Back Squats => Air Squats.
Cooldown:
Pancake Stretch and Roll Quads
Notes:
This WOD can be a long one if you rest to much. It should be 8-10 minutes per round or less. Work in smaller sets with less rest to get through harder exercises faster.