Wednesday 12/1/21

No Classes Saturday

Because we are hosting L1 Certificate Course on Saturday, we will not be holding classes. Instead of skipping out on the WOD, please join us for a Santa Fun Run! We will have varying distances and there will be many people walking the route as well. Put on a Santa hat and join us!Where? Our home base will be looping around the backside of Fort Ethan Allen. We will park in the parking lot of New Horizons, so we can tail gate and drink hot cocoa to follow! This parking lot is across from the bus stop. Put New Horizons in your GPS and you can't miss us!When? Race warm-up will begin at 9am

The Board

Station Day! 8:00 in each station ~ 4:00 to transition to the next

The Mobility

• Lat Foam Roll
• Scap Smash

The Warm-Up

You will do one warm-up, depending on your start station. Everyone will do the first 4 movements, then you will do the movements specific to your start station.

• A-T-V-T
• CWC

Station #1

As Many Rounds/Reps as possible in 8:00

• Devils Press (Alternating)
• Dumbbell Hang Power Snatch (Alternating)
• Ab Mat Sit-Up (AMSU)

Station #2

As Many Rounds/Reps as possible in 8:00Bringing the big dumbbells out here! Make sure you are confident with the weights you choose!

• Ab Mat Sit-Up (AMSU)
• Goblet Squat
• Dumbbell Power Snatch + Shoulder to Overhead (Dumbbell Push Press or Dumbbell Push Jerk) This is a 2 part movement - you will do a Power Snatch, bring the DB down to your shoulder, then do a STOH to complete the rep

Station #3

As Many Rounds/Reps as possible in 8:00

• Ab Mat Sit-Up (AMSU)
• Wall Balls
• Rowing Technique

The Finisher

Reverse Fly (Bent Over)0:30 Erg (Bike/Ski/Row) Sprint - Choose something different you don't always get to use, or use a rower - up to you!