Month: December 2013

Friday 131227

  WOD Backsquat 2-2-2-2-2 Dynamic Method *Every 3 minutes THEN Prison Rules 3 reps every :15 for 16 intervals of Power Snatch Power Clean and Jerk Thrusters (#95/#65) 1:00 rest in between each exercise

Tuesday 131224

  WOD Front Squat 2-2-2-2-2 Dynamic Method THEN Tabata :20/:10 x 8 1 minute rest in between each movement Squat Push Press KB (#30/#20) Split Squat Pull Up Overhead Squat (#65/#45)  

HOLIDAY HOURS!!!

Tuesday, December 24th- 6 AM, 9 AM and 10 AM only! Wednesday, December 25th, CLOSED Thursday, December 26th NO CHANGES   Tuesday, December 31st- 9 AM and 10 AM ONLY Wednesday, January 1st CLOSED

Friday 131220

  WOD Overhead Squat (3-3-3-3-3) Every 3 minutes THEN Kettlebell Snatch with rotational change 1/1 x5 (#53/#35) 8 pullups 5 Rounds For Time

Thursday 131219

  WOD Two kettlebells (#53/#35) Double Swing: 3 Double Clean: 3 Double Front Squat: 3 Double Jerk: 3 AMRAP 3 minutes/Rest 1 minute 5 Rounds

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