DSC_0311Holiday Schedule:
Thursday, December 24 (Christmas Eve) –
5:30am, 6:30am, 9:30am, and 12pm
Friday, December 25 (Christmas) – Gym Closed

Class WOD:
1RM Snatch

WOD: 5 Rounds
10 Push Jerks (155/105)
10 Toes to Bar
10 Burpees

2016 Open ATHLETES
1. Snatch

2. Conditioning
5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

1. Plyometric
A. 6×6 Hurdle Hops
B. Work up to a max Broad Jump
C. 10x10m Sprints, unlimited rest – work on explosive starts.

2. Conditioning
With a Running Clock…
A. At the 0:00
5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

B. At the 14:00
Take 6 minutes to work up to a heavy 2-rep TnG Squat Snatch

C. At the 20:00
3 RFT:
400m Run
200m Sandbag Run, heavy
100m Farmers Carry, heavy
50m Prowler Push, heavy
25m Handstand Walk
* you choose the weights for all implements

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2 Responses
  1. Aaron

    8:55rx. I kept everything unbroken. That roasted my shoulders. It felt like I weighed 600lbs trying to push up during each burped.