Monday December 30th


Monday December 30th

New Years Eve Tomorrow Hours are
5am to 2pm. Regular classes at regular times with open gym in between those classes.

Bringing Metcon Monday back this week.
3 wods, back to back to back.

Warm up
3 rounds (build up in weight each round to your first weight so you are ready for the wod)
5 snatches
5 clean and jerks
5 thrusters
Run 100m

Wod 1
8 Minutes-
8 Power snatches 95/65
8 slam balls
Rest 5 minutes

Wod 2 (add weight to your bar)
9 Minutes
9 Thrusters 115/75
9 Pull Ups
Rest 5 Minutes

Wod 3 (add weight to your bar)
12 Minutes
5 Power Clean and Jerk 135/95
7 Burpees over your bar (lateral not facing)
Run 200