Thursday

Holiday Hours:  Christmas Eve 9am until noon...

Christmas Day CLOSED

Day after Christmas TBD (post to comments what hours work for you)

New Years Eve TBD (post to comments what hours work for you)

New Years Day Closed

2nd of January..... Again Post to comments what works for you.

Group Warm Up!!

On the 8th Day of Christmas My true love said to me:

8 Grasshoppers

7 Pull Ups

6 Walking lunges

5 Burpees!

4 Front Squats

3 Box jumps,

2 wall climbs (walkouts if you like),

1 power Clean (any weight)

MAX EFFORT

Hang Snatch 3,3,3,3,3 (record all progress, looking for a 3 rep max)*

Snatch Grip Deadlift 3,3,3,3,3 @110,120%,130%,140%,150% of your best 3 rep max.

Deadlift 3,3,3,3,3 all weights at 80% of base

End with work on GHD sit ups and Hip and Back Ext.

*Snatches are to be caught in the SQUAT!!

post schedule and loads to comments..... Merry Christmas!!