HOURS 12/31/14
8-10 am – Open Gym
10 am – Team Wod
11 am – Team Wod
HOURS 1/1/15
OPEN GYM 9AM – 12PM
HAPPY NEW YEAR!
WARM UP:
3 Rounds
200 M. Run
10 Thrusters (45) (35) (15)
10 Push Ups
Then:
Mobilize
SKILL:
100 Weighted Partner Sit Ups
LIFT:
OHS
6 x 2 (Work to a heavy double)
WOD:
“TIEN & CHIAOTZU”
Teams of 2:
400 M. Run (Each)
100 Partner Wall Balls (20) (16) (14) (10)
75 OHS (135/95) (115/75) (95/65) (75/55)
50 Burpee C2B Pull Ups
25 Clean & Jerks (185/125) (165/115) (135/95) (115/75)
20 Burpee Muscle Ups (Sub. 30 Burpee T2B)
400 M. Run (Each)
*All reps done Tit for Tat with partner.
**Last one of 2014! Make it count!!
POST WOD:
Shoulder Mobility
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