201222 - Pie Breakfast! (Explained)

IF you are coming to the “12 Barbell Days of Christmas” on X-mas Eve, we ask that you bring a pie/pastry item to share on THE DAY BEFORE….which is TOMORROW! This way, no matter what class you’re in, everyone gets a fair shot at the pie situation! There is a sign up on the whiteboard at the gym, please do that today and bring your pie by tomorrow! :)

This workout is long and challenging so what better way to celebrate both the accomplishment of this WOD and the holidays then eating some tasty pastry afterward! We are still capping classes at 8 people so keep that in mind and still wear those masks!

QOTD - White lights or multi colored?

WARM UP -
2 Rounds (Light DB then Heavy DB)
:30 each
Alternating DB Floor Press
Alternating DB Strict Press
SA Overhead Lunge
Cossack Squats

MOBILIZE -
Banded Bully Stretch
Banded T-Spine Squat Hold

COACH PREP - Review WB and proper push up

WOD-
A (competitor):
FOR TIME
3 Rounds
36 Wallballs 20/14
36 Push Ups

B (performance):
FOR TIME
3 Rounds
26 Wallballs 20/14
26 Push Ups

C (Fitness):
FOR TIME
3 Rounds
36 Wallballs 14/10
36 Push Ups

AB BUY-OUT -
3 Rounds
20 of each
Banded Wood Choppers
Mini Banded KB Front Rack March
Foam Roller Side Crunches
Side Plank Hold Crossbody Crunch