New Years Schedule
31st, Monday: 530A / 800A / 900A / 400P / 500P (NO 6 or 7)
1st, Tuesday: 900A Community WOD – FREE to ALL.
Be sure any new friends register for the class BEFORE arriving, thanks!
WOD
Strength
Power Snatch: Build to Heavy Double (not t&g)
Conditioning
AMRAP in 10 Minutes:
15 Front Squats (115/80)
15 Push Press (115/80)
15 Burpees Over the Bar
Extra
Strength
BS: 12 min. to work to 3rm
drop to 80% of 3rm and perform 3×3 AFAP
Skill
8 sets, Every 90 sec:
5 hollow/arch kips + 4 PU + 3 CTB + 2 TTB + 1 Bar MU
(focus on hollow/arch consistency in all moves)
Midline – After
5 min EMOM – Hollow rocks