1. Lower Body Pull 2×4 Deadlift (Heavy) 2. Conditioning 3 Rounds: 500m Row or 400m Run 5 Hang Power Cleans, 185/135 (75-80%) 10 TTB  

OPEN GYM 5:30-6:30AM Come make up a day you missed or work some weaknesses   For the month of December OLYMPIC LIFTING will be on Wednesday nights 5:30-6:30pm see you tonight!! Take care of your body…roll, mobilize, hydrate and rest.

EMOM x 15 Min. #1- 2 Front Squats (racked) 80% or 10 KB Goblet Squats 45/70 Min. #2- 12 Cal. Row or 21 Double Unders Min. #3- 5 HSPU or 10 Push-Ups 2. Gymnastics 3 min max Double Unders

1. Conditioning 4 Rounds: 21 Box Jumps, 24/20″ 18 Wall Balls, 20/14 15 Kettlebell Swings, 1.5/1-pood 12 Burpees Competitors WOD: 1.Every minute for 7 rounds: 1 Hang Snatch + 1 Squat Snatch 2. Conditioning  

Open Gym ONLY today 8-9:30am. DO NOT show up later than 9 to allow time for the WOD.  You may partake in the 12 days of thankfulness or do your own thing. ‘12 Days of Thankfulness’ 1 Squat Snatch 95/135 2 KB Push Press (25/45) one in each hand 3 Front Squats 95/135 4 Burpee […]