Saturday
Open Gym From 9:30 until noon. Then we celebrate tonight!!
Do not forget to ask about the Christmas party!! MAX EFFORT Front Squat 5,5,5+ WOD 400m Walking lunges* *Hint- 27 lengths (8 matts= 1 length) Post loads and times to comments….
We will be opening at 7am today. There will not be a 6am class. Also if you do not know about the Christmas party you better get to the gym to find out!! MAX EFFORT Shoulder press 5,5,5+ Push Press 3,3,3 Split Jerk 1,1,1 WOD 4 Rounds for time of: 15 Dumbbell Split
MAX EFFORT Deadlift 5,5,5+ WOD AMRAP in 12 minutes of: 25 Double unders 10 Bumper plate burpees* *do burpee in front of bumper then jump completely onto the bumper with both feet at same time. Post rounds and partial rounds to comments….
MAX EFFORT Back Squat 5,5,5+ WOD “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 135/95 pound Hang power cleans, 10 reps Post time to comments.
WOD Start with a 500m row Then do 21-15-9 rep rounds of: Burpees Kettlebell Swings 55/35lb Then finish with a 400m run… Post times to comments….