ANNOUNCEMENTS
Holiday Schedule Update:
- Tuesday, December 24th – 9am ONLY (12 Days of Christmas WOD)
- Wednesday, December 25th – CLOSED FOR CHRISTMAS
- Tuesday, December 31st – NO EVENING CLASSES
- Wednesday, January 1st – 9am ONLY
SWOD
4 sets of:
Overhead Press x 5 reps
– start at 50% of your 1rm and increase each set
– perform 10 Ring Rows w/ Lateral Extension (alternate each rep) after each set
WOD
For time (14 min cap)
Row 500m
5 Power Snatches
1 Overhead Squat
4 Power Snatches
2 Overhead Squats
3 Power Snatches
3 Overhead Squats
2 Power Snatches
4 Overhead Squats
1 Power Snatch
5 Overhead Squats
Row 500m
5 Deadlifts
1 Power Clean
4 Deadlifts
2 Power Cleans
3 Deadlifts
3 Power Cleans
2 Deadlifts
4 Power Cleans
1 Deadlift
5 Power Cleans
Row 500m
PS/OHS – 95#/65#
DL/PC – 135#/95#