December 21, 2015 

December 21, 2015

****CHRISTMAS WEEK GYM HOURS: Monday-Wednesday: Normal Business Hours.  Thursday: 9am, & 10am only.  Friday: Closed.  Saturday: Open Gym 11am-1pm.  Sunday: Open Gym 2-5pm.

Warm Up-

3″ Row/Run

2RNFT(Quality:
:45Pass Throughs/Wrap Arounds
10 OHS w PVC or Barbell
:45 Banded Monster Walks
3 SAP Up/Down Pull Ups
Strength-

Every 90 seconds for 15 Minutes:

First 90sec: 5 x Overhead Squats
Next 90sec: 3 x Dead Lifts

*Alternate Movements
**Choose challenging weight, but must maintain good form
WOD-
12 Toes 2 Bar
12 Front Squats 135/95
12 Burpees

3 RFT