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