HOLIDAY HOURS 12/22 – 12/26
Monday, 12/22/14:
Normal Hours
Tuesday, 12/23/14:
Normal Hours
Wednesday, 12/24/14:
Open Gym 8 – 10AM
Group Wod – 10AM
Group Wod – 11AM
Closed – 12PM
Thursday, 12/25/14:
Closed
Merry Christmas!
Friday, 12/26/14:
Open Gym 8 – 10AM
Group Wod – 10AM
Group Wod – 11AM
Closed – 12PM
WARM UP:
500 M. Row
2 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Then :
Mobilize
LIFT:
Paused Front Squat
5 @ 65%
5 @ 70%
2 x 5 @ 75%
*Pause for 3 Sec. at the bottom and for 2 Sec. at the top.
WOD:
“KRILLIN”
For Time:
50 Wall Ball (20/14) (16/10) (14/6)
20 Hang Clean & Jerk (135/95) (115/75) (95/65) (75/55)
25 Pull Ups
50 Wall Ball
15 Hang Clean & Jerk
20 C2B Pull Ups
50 Wall Ball
10 Hang Clean & Jerk
10 Bar Muscle Ups
POST WOD:
Mobilize & Stretch
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