IFCF will be closed on Wednesday in celebration of Christmas.
Warmup: ROM drills, 200m run, 15 back squats at 50% 1RM, 15 burpee broad jumps
WOD: MERRY CHRISTMAS!
Roll the dice to see how many reps of each exercise you will perform
M – Med Ball Clean (20/14#)
E – Elbow to Knee
R – Row (x 100m)
R – Reach thru sit-ups
Y – YAY Burpees!
C – Calf raises (x 4)
H – Handstand push ups
R – Renegade Rows (35/25#)
I – Inverted Burpees
S – Single Leg Squat Thrust, each leg (if you roll 5 or less, add a pushup)
T – Toes to Bar
M – Mountain Climbers (x 4)
A – Air Squat
S – Supermans
Cooldown: Stretch shoulders, hips, and hamstrings. Roll out.
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