Classes at 9 and 10am, open gym at 11am until noon.
“Boxing day wod”
3 rounds for reps:
1min single unders
1min 1-2,1-2, switch
1min under/over uppercut
1min sit ups
1min burpees
1min rest
Note: 1-2,1-2, switch is 1 rep. (Jab, straight, jab, straight and switch footing). Under/over uppercut is going under the rope and come out on the other side with an uppercut. Sit ups are regular standards, shoulder past the hip.
Weightlifting
There is no weightlifting classes today but for the most dedicated, come to the open gym and get it done
Snatch skills primer
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Snatch pulls (touch and go, no drops, not even the last rep)
3-3-3
Acc work
GHD sit ups
30
Back extension
30
