Programming 12/22 - 12/28

Holiday Hours🎄☃️
12/24 10:00am ONLY
12/25 Closed MERRY CHRISTMAS 

Monday

WOD
3 Rounds for time of:
400m sled 2 plate/ 1 Plate
50’ handstand walk
3 Rope Climbs

Tuesday 
*10:00AM ONLY*

“12 Days of Christmas”
1 - Muscle-up
2 - Thrusters 115/75
3 - Front Squats 115/75
4 - Abmat Sit-ups
5 - Handstand Push-ups
6 - Toes to bar
7 - Pull-ups
8 - Box Jumps
9 - Burpees
10 - Wall balls
11 - Deadlift 225/155
12 - Clean and Jerk 135/95

Wednesday   
*Closed*
MERRY CHRISTMAS!!!🎄 

Thursday
*NO 5:30AM ONLY*

Strength
1RM Turkish Getup

WOD 
“Panic Breathing”
As a team of two:
Row 500m
Row 400m
Row 300m
Row 200m
Row 100m

Each athlete will complete each row distance, one will row, the other will be holding 2 KB’s in a front rack. When athlete 1 finishes the 500m row they will switch places and athlete 2 will row 500m and you will work down the list that way. 

The KB’s can’t touch the ground at all. Otherwise there is a 5 burpee penalty for both athletes every time the KB’s are dropped. 

KB weight - 53/35

Friday

Strength
Clean and Jerk
Establish a 1 Rep Max

Then:

3x10-15 Bent Over Barbell Row (Go Heavy)
3x ME Hand release Pushups

Saturday

WOD
Run 400m 
15 Overhead squats 95/65
Run 400m 
12 Overhead Squats 115/75
Run 400m
9 Overhead Squats 135/95
Run 400m
6 Overhead Squats 155/105
Run 400m
3 Overheqd squats 175/115
For Time 


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