12.23.16

December 24th on Christmas Eve we will be doing the 12 Days of Christmas WOD.  We will have this at 9am. This will be the only class on Saturday.  Please wear your best festive wear.

CHRISTMAS SCHEDULE

Wednesday Dec 22 - Friday 23rd: Normal Hours

Saturday Dec 24th: 9am only

Sunday Dec 25th: Closed

Monday Dec 26th: 9am Only

 

BB CYCLING

Every 1:30 for 9:00 (7 total sets)-

1 Power Clean & Push Jerk – begin

around 75% of max PC&PJ and

work to a max single for the day

 

Strength/GST:

1a) 5X2 Power Jerk + 1 Jerk Grip

OHS – work to max for the complex

rest 2:00

1b) 5X5 Good Mornings

– work to a heavy load but

concentrate on keeping straight back

and pushing hips back, rest 2:00

 

Metcon:

40min Running Clock

7 rounds for time of:

10 C2B Pull-ups

20 Wall Balls 20/14#

For time

then put on HR monitor and allow

heart rate to drop to 150bpm.

With remaining time run out and

and back keeping heart rate at

155bpm.

Example: Run begins at 20:00

then run for 10:00 then turn around

and come back