MONDAY (12/21) – WEDNESDAY (12/23)
Normal Hours
THURSDAY (12/24)
Open Gym: 8-10am
Class Duo Wod: 10 & 11am
Friday (12/25/15)
Closed
Saturday (12/26), & Sunday (12/27)
Normal Hours
WARM UP:
100 Jump Rope Singles
25 Bumper Jacks
Then:
3 Rounds (Not For Time)
10 Pass Through’s
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Shoulder & Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
7 Rope Pull Up’s
6E DB Row
10 DB Strict Press
10 Supine BB Row
LIFT:
EMOM 16
ODD: 5 Front Squats
EVEN: 1 Snatch
*Choose a weight you can manage. Work to a heavy set.
WOD:
“DOUBLE HANGER”
For Time:
50 Double Unders
10 Hang Snatch (155/105) (135/95) (115/75) (95/65)
40 Double Unders
8 Hang Snatch
30 Double Unders
6 Hang Snatch
20 Double Unders
4 Hang Snatch
10 Double Unders
2 Hang Snatch
*Sub. for Double Unders will be singles x2.
POST WOD:
50 Weighted Sit Ups w/ Weight Across Chest.
Then:
Mobilize & Stretch
