WOD | DECEMBER 28, 2015

WOD:

  5 rounds:

    10 x OHS (95/65)

    10 x Box Jump (30/24)

    200 m Run / Row

EXTRA WORK:

Weightlifting:

 Primer:

  Pausing Power Clean + Jerk up to 70% of CJ

1. Power Clean + Push Jerk

  Heavy Single

  Drop Set 3 x 1 @ -10%

2. Snatch Pulls

  3 x 3 @ 100% of Sn

Gymnastics:

  Strict Pull ups

    7 x 60%

Conditioning:

  4 x 500 m row

  *5 mins rest

 

BOX INFO: 

NYE: 6:30/7:00pm classes cancelled (all other regularly scheduled classes remain available)

New Years Day: Closed