Tue – 12/23/2014

Holiday Schedule
Wed, 24th –
9AM Members WOD
10AM Community WOD, bring family and friends!
If you are bringing non-members, have them fill out the waiver early HERE.

Thur, 25th – CLOSED

Fri, 26th – 530AM, 830AM, 5PM, 6PM

Wed, 31st – NO 6PM or 7PM

Thur, 1st – 12PM Only

WOD

Strength
Clean + Jerk: 60/1+3, 65/1+3, 70/1+2, 75/1+2, 80/1+2, 85/1+1

Conditioning
AMRAP in 6 min:
6 Squat Cleans (155/95)
8 Ring Dips

Rest 6 min

AMRAP in 6 min:
12 KB Swings (70/53)
20 Box Jumps (24/20)

Extra
A) Bench Press: 65/3, 75/3, 80-85/3*3 sets
rest 60-90 sec
B) Horizontal Supinated Ring Row: 5 sets of 30 sec ME reps,
rest 90 sec

Post Metcon)
6 Rounds:
50M Sled Push (Heavy but continuous w/out stops)
200M Run
Rest 60 seconds walking

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