WOD Tuesday, May 7th
**New Classes this WEEK!!!**
Monday @ 5am – FitLab45
Wednesday @ 5am – FitLab45
Sunday @ 9am – FitLab45

*Normal GCGlutes class time! Sunday @ 10:15am

Active Life Accessory Work
Thick Pack – WOD 32
Warmup:
– Side Shuffles: 10 x 10M
– Banded Posterior Hip Distraction: 2 minutes each leg
– Lateral Leg Swings: x 10 each leg

Bulletproofin:
– Sumo Deadlift: 5 x 20
– Sciatic Nerve Flossing: 30 seconds each leg between sets of Sumo Deadlift

Demo Vids –
Side Shuffles:
Banded Posterior Hip Distraction:
Lateral Leg Swings:

Sumo Deadlift:
Sciatic Nerve Flossing:

Metcon
Lead Foot (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


rest 4 minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


rest 4 minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

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WOD Wednesday, May 8th