12/23/15 Wednesday

Merry Christmas!

Holiday Hours are Posted on Schedule

Thursday (24th) – 10:30am, 11:30am classes only…no p.m. classes

Friday (25th) – Closed

Saturday (26th) – 9am class only

Performance

A1. Deadlift; 6-8 reps x 4 sets, rest 45sec

A2. Russian Step-Ups (standing laterally to box); 8-10/leg x 4 sets, rest 45sec

A3. Wall Walks; 2-3 reps x 4 sets, rest 45sec

+

10min Clean and Jerk Warm-up

+

B. In teams of two, complete as many rounds and reps as possible in 15 minutes of:

10 Hang Power Clean and Jerk

100 Meter Run, 150 Row, or .25miles on AirDyne

10 Burpees

100 Meter Run

*Partners establish a load for C&J and pick either a Rower/run/AD and line up behind their Barbell, maintaining that order for the workout. P2 may not move to the next station until P1 in front of them has finished their reps.

 

Competition

Wod will be posted at gym