Friday, 12/23/16

This Saturday, 12/24, for Christmas Eve, we will have only one class @9am. And it will be a Family WOD. Bring your families and friends.

Weightlifting

Deadlift (60%x5x5)

(10min)
Warm ups: 45%x5

Metcon (Weight)

Find the heaviest weight on the Snatch complex below:

Snatch pull+Full Squat Snatch

(15min)
Once you find the max, do more rounds with a light weight

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 16
30 burpees
Then,

5 Rounds of
25 Pull-ups
10 Overhead squats 95/65
25 Double Unders
Then,

30 burpee

 

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