WOD-12/21/18 Happy Solstice ☀️

December 21, 2018

Happy Holidays! Happy Solstice!
Wishing you all good health, joy and prosperity in the year to come.

Our holiday schedule. *Closed 12/24-1/2 *There will be open gym hours posted on Max Fitness CrossFit Athletes page through this time. Just no formal classes.

Warm-up
• 300 m Row
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
Strength

Shoulder Press
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85%
Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels
Conditioning
21-15-9 reps
• Power Cleans 135/95
• Handstand Push-ups
• Toes-to-bar

Cash out: 4x10 DB Strict Press
4x12 DB Row
3x10 DB horizontal and lateral raise 

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