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.


Deadlift (60%x5x5)

Warm ups: 45%x5

Metcon (Weight)

Find the heaviest weight on the Snatch complex below:

Snatch pull+Full Squat Snatch

Once you find the max, do more rounds with a light weight


Metcon (AMRAP – Rounds and Reps)
30 burpees

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

30 burpee


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: