Jan 9

Open WOD 11.2

15min AMRAP

9 Deadlift @ 155#

12 Hand Release Push Up

15 Box Jump (24"/20")

*Or do "Helen" if you missed it yesterday.*

Jan 8

Strength

5 x 1 Hang Snatch

MetCon

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

Jan 7

Strength

7 x 1 Thruster (work up to a max)

MetCon

For Time:

50 Thruster (135#/95#)

Jan 4

A1. 5 x 3 Deadlift (Fast - Touch and Go - Not a Max)

A2. 5 x ME Ring Dip

B. 3 x 10-15 GHD Sit Up

Jan 3

2 Rounds of:

400m Run

30 Pull Up

20 Front Squat (115#/75#)

30 Push Up

20 Power Clean (11#/75#)

Jan 2

Strength

7 x 2 Push Press

MetCon

5 Rounds of:

10 Toes To Bar

10 Power Snatch (75#/55#)

10 Wallball (20#/14#)

6:30am Class now starts at 6:00am.

Dec 22 - Jan 2

Here is our upcoming schedule:

Closed next Mon-Wed (12/24-12/26)

Open gym with suggested workouts Thur & Fri (12/27-12/28) 10am-2pm

Saturday (12/29) Group Class @ 9am and Open Gym 10am-12pm

Closed Sun-Tues (12/30-1/1)

Open for *normal hours Wed (1/2) and on.
*6:30am Class will now start at 6:00am.

I will post WODs in the gym each day we have open gym to give you guys some ideas. I also suggest that you take this time to establish some 1 rep max lifts (Clean and Jerk, Snatch, Back Squat...etc.). This would also be a good time to attempt one of your goals that you set for yourself last year (Fran, Pull Ups, Muscle ups....etc.)

Over eat! Don't over drink! Don't drive if you do drink! Enjoy your holidays and we expect to see you at the gym over the next week!