Friday, December 17th WOD:

WE ARE OPEN  9a, 12 – 2, 4 – 7:30

Remember the Koske Holiday Party this Saturday night!!

7p at 6 Black Oak Court Poquoson, VA 23662

Please bring:
Munchie or side dish
Gift for gift exchange (min. $15, funny or not so funny)
Spirits(Drinks) if you’d like
DRESS is CASUAL
Hope you stop by to say hi!

SWEATER WOD!!!
****A little precursor to the holiday party Saturday night****
If you wear an UGLY sweater(doesn’t have to be Holiday related) in the box on Friday and during warm up, strength and WOD, there will not be a 20 burpee penalty. If you decide not to wear a sweater, your wod will begin with 20 burpees on the 3-2-1 GO!!! Yes, it will count toward your time.

WARM UP:
1 min calf stretch each side, foot against wall
1 min back extension stretch on foam roll
20 hip extension ( different than back extension, hip is off rollers)
30 pushups hands off ground at bottom

STRENGTH: Tabata alternating leg kicks 20sec of work w/ 10 sec rest 8 rounds Lowest number of reps during the 8 is your score.

WOD:
3 rounds for time of:
20 Power Cleans (95#/65#)
Walking Lunges, 20 steps with dumb bells 35/25

The weight is light but the reps are long. If you normally have to scale with heavier weighted workouts, we would suggest you scale the weight for this workout as well. if you aren’t sprinting and/or have to rest during the first 30 reps, the weight is too much.