Programming 12/30-1/5

HOLIDAY HOURS🥂🎉
Monday: Normal hours
Tuesday: 10:00am+ 5:30pm
Wednesday: Closed
Thursday: Normal hours 
Friday: Normal hours 
Saturday and Sunday: Closed for USAW lvl 1 seminar 


Monday

Strength
Thruster 
Establish a heavy set of 3

WOD
30 pullups
30 Push Jerks 95/65
20 Pullups
20 Push Jerks
10 Pullups
10 Push Jerks

*For time

Tuesday

WOD
"Daniel McCartney"
As a team of 3, one athlete works at a time:

Row 2000m
14 Dumbell Thrusters 50/35
34 Kettlebell Swings 70/53
484 Double Unders
108 Burpees
Row 2000m
18 Deadlifts 225/155

*3 rounds for time

Wednesday: CLOSED FOR NEW YEARS DAY

Thursday

Strength
Establish a 1RM Snatch

Then:

2x 15 Snatch Grip Deadlift @ 130% of !RM Snatch
8 Snatch Pulls @ 110% of 1RM

Friday

Strength
Establish a heavy weighted Pull-up

WOD
Death by 10M Shuttle Sprints

Saturday: Closed for USAW lvl 1 Seminar

Sunday: Closed for USAW lvl 1 Seminar

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