Thursday January 13, 2022

**Reminder, New PM Schedule**

Thursday, Friday:
***Same exact AM schedule 
4:30 – 5:30 PM Open Gym
5:30 PM Class

A. Recovery Feels:
10 mins coach lead mobility

B. Skills and Thrills:

3 rounds: 
Single-arm Kettlebell Goblet Reverse Lunges x 5/side
10 Strict hanging leg raise
10 Contralateral single-leg RDL x 5/side
Kick up to Handstand x 5 
10 Kip swings

C. “Lorde” 
5 RFT: 
25 Cal Row
15 Sit Up 
5 Box Jumps

*23 min time cap

L3: GHD Sit-ups, 30/24″ 
L2: 20 Cal, V-up or hollow tuck crunches, 24/20″ box jumps
15 Cal Row
15 Abmat Sit-ups, 
5 x scale Box Jump as appropriate

*Please problem-solve to share the GHD machine! If you have never done GHD situps in a wod, you need to do them in a not-for-time setting first, during our skill and thrill sessions – building tolerance.