WOD: Wednesday, 24 December 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)



Seal Roll – Bridge – V-Up Complex (10 reps)


Rx WOD: 

12days of christmas


Less weight


Coaches Note:


This workout takes about an hour. The first 6 days take about 5 minutes. Once the Thrusters start be ready for the suck.




0600 – WOD

0915 – WOD

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