WORKOUT OF THE DAY:
A. foam roll as needed B. 200m run C. 20 jumping jacks 20 karate jacks 16 spiderman steps w/ hulk toss 16 lateral lunges 5-4-3-2-1 inchworm push ups or inchworm to plank 10 windmills 10 arm circles 10 arm pretzels 10 shoulder shrugs 10 wrist circles
brief snatch/OHS skillwork, plus review all the other movements
"8 Days of Hanukkah"
18:00 AMRAP: 8 OHS (95/65) 7 T2B 6 pistols each leg 5 push-ups 4 power snatches (95/65) 3 wallballs 2 burpees 1 rope climb
The 9a regular class will follow the above format. The 10a Community WOD will follow the below format to accommodate beginners and those trying CrossFit for the first time:
Learn to air squat, single leg squat (to a target - box or medball), and wallball.
Learn T2B and/or knee tucks and how to assist pull-ups.
Learn push-ups, burpees, and, last but not least, box jumps.
"8 Days of Hanukkah, Reprise"
18:00 AMRAP: 8 air squats 7 T2B 6 single leg squats each leg 5 push-ups 4 box jumps (95/65) 3 wallballs 2 burpees 1 pull-up