THURSDAY (12/31)
Open Gym: 8-10am
Class Duo Wod: 10 & 11am
Friday (1/1/16)
Closed
*Please check the blog, and our social media platforms for possible open gym times.
Saturday (1/2), & Sunday (1/3)
Normal Hours
WARM UP:
400 M. Jog
10 High Knee’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Mobilize
LIFT:
Dead Lift
3 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85
3 x 1 @ 90-103% (Your Choice)
*Lift your final 3 reps based off feel. If you feel good. Go big!
WOD: (Teams of 2)
5 Rounds
400 M. Run
40 KBS (70/53) (53/44) (44/35) (35/26)
24 Pull Ups
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