Friday 141212

Tonight at 6:30p. Bring a dish to share and bring your dancing shoes.

Tonight at 6:30p. Bring a dish to share and bring your dancing shoes.

 

Friday there will be a 4:15p class ONLY in the afternoon. We hope to see you all at our Holiday Party tonight!

Saturday December 13th – Schedule – NO 6a Oly Class.
7 am Olympic Lifting class.
7 am WOD.
8 am Yoga
9 am WOD

Burpee Challenge Day 66

Dynamic Warm-Up-Mobility
Prepare for..

WOD:  “2 Minute Drill”
5 Rounds. Complete the following in 2 minutes. 2 minute rest

200m Sprint Row
4 C2B Pullups
8 DB Renegade row * 1 push up at rep 1 & 8 the rest just a row pull #45/30 35/20 30/20 25/15
12 Wall Balls #20/14 14/10 10/8
Power Snatch #115/83 95/63  85/55 75/45 As many times as possible, of time remaining of the  2 minutes. 

Cool down

Competitors or athletes wanting to improve your Fitness level:

Fitness elevated final event 
10 Muscle ups
10 Hang power cleans 155/115
10 Hang cleans 155/115
10 Free standing HSPU (ok to start at the bottom) 
25 m KB overhead walking lunges (1x down green)

 


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