MON21DEC2015

12363230_1035695583160377_2088784834641806794_o

Holiday Schedule
Christmas Eve – 530AM | 630AM | 830AM | 400PM
Christmas Day – CLOSED
New Year’s Eve – 530AM | 630AM | 830AM | 400PM
New Year’s Day – TBA

WOD

8 min. EMOM
E 12 Pushups
O 7 ring rows + 10 sec hold at top

8 min. EMOM
4 burpees + 2 strict HSPU + Max kipping HSPU until :45
Scale HSPU with DB Presses and Push Presses

4 min. Tabata
Plank on elbows

AMRAP in 12 min:
2 Power Snatch (75/55)
2 Burpee Over Bar
2 Toes-to-Bar
4 Power Snatch
4 Burpee Over Bar
4 TTB
continue up by 2 each round

Extra – All before class

A) Low Hang Snatch Pull (below knee) + Low Hang Snatch: 1+1
5 sets to find max for the complex, then 2 sets of same complex @ 85% of best

B) Snatch Pull from 3in deficit: 100/2*3 sets

C) FS: Work up to 90% anyway then complete 1 rep every 45 sec x 6 sets

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