Merry Christmas Eve!
Gym hours are:
5:30am, 6:30am, 8:30am, 11 and Noon
“Acid Bath”
Complete for Time
500M Ski Erg
500M Row
1,000M Bike Erg (not the assault bike)
–Rest 10 Minutes– **May be a longer rest break if the entire class has not made it through by the time your 10 Minute Rest Break is up. You won’t HATE the extra rest if you get it.
1,000M Bike Erg
500M Row
500M Ski Erg
RX Time Cap For Each Portion of this is
7:00 For Males
8:00 For Females
RX+ Time Cap is
6:00 For Males
7:00 For Females
We will do this WOD “Waterfall” style with 2 people going at a time.
At Home WOD
No Equipment
Tabata (20 seconds of work, 10 seconds of rest for 8 Rounds which equals 4 Minutes)
Jumping Jacks
Pike HS Push Ups
10M Shuttle Run
DB/KB
Tabata
Jumping Jacks
DB/KB Push Press (splint reps equally per arm)
10M Shuttle Run
OR
IF you have a rower OR Bike
Tabata
Row/Bike
10M Shuttle Run
Pike HS Push Ups