Friday 30 December

Tito performs a clean

CrossFit Impulse will be closed Saturday and Sunday, December 31st and January 1st.  Monday, January 2nd, there will be a 4:00 PM class only.

WOD

Five rounds for time:
500m row
50 squats
30 hip extensions

SCALES

Gold

Five rounds for time:
500m row
40 squats
25 hip extensions

Silver

Five rounds for time:
400m row
30 squats
20 hip extensions

Bronze

Five rounds for time:
250m row
20 squats
12 hip extensions

Note: If a rower is unavailable then substitute sumo deadlift high pull @ 75/55 lbs. Perform 1 rep of SDHP for every 20 meters of rowing.

WARMUP

Dynamic drills

SKILL OR MOBILITY WORK

Skill

Agility course

Less salt isn’t always better for the heart -New York Times

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