SWOD 1 Rep Max Front Squats WOD 3 Rounds For Time 10 C2B pull ups 10 Front Squats (115/165) 10 Burpees Holiday Schedule Tuesday: 5:15 am 6:15 am 8:30 am No evening class Wednesday – New Years Day – CLoSED Thursday: Open Gym – 5:15-7:15am Open Gym – 5-7pm Friday: Regular Schedule

WOD in teams of 3 20 minute AMRAP “Rankel” 6 Deadlifts 155/225 7 Burpee Pull ups 10 KB swings 55/70 200m run *Athlete 1 will perform all deadlift reps, then athlete 2 will perform all burpee pull ups, then athlete 3 will perform all kbs, back to athlete 1 – will run 200m.  That will […]

WOD Tabata this; kb push press 35/55 (alternate arms) plank power clean 85/115 wall sit SKILL EMOTM 12 minutes Odd 3 – 5 reps squat therapy Even max unbroken muscle ups or ring dips  

There will be no class on Christmas Day or Thursday 12/26/13. Have a very Merry Christmas! Normal class times resume on Friday.

Open gym from 6 a.m. – 9 a.m. WOD “12 days of Christmas” 1  power clean (95/135) 2  HSPU 3  front squats (95/135) 4  SDLHP w/ kb (55/75) 5 pull-ups 6 box jumps (20/24) 7 burpees 8  push-ups 9 wall balls (15/20) 10  kb swings 35/55 11 deadlifts (95/135) 12 thrusters (95/135) Looks like; 1 […]