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A reminder we are closed Dec 31 And Jan 1. We will be open Saturday Jan 2
Dead Lift, Push Press, Squat & Bench Press 2010 pounds each, in any combo of the below weights
315 x 6
225 x 9
185 x 10
135 X 15
95 x 21
75 x 27
Power Cleans
5,5,5,5,5 Intro
3,3,3,3,1,1 Lv 1-2
WOD
Row
1 minute intervals with 1 minute rest for 20 minutes
with your goal being 3000 meters
Strength
3,3,3,3
Squat Cleans 65/95
AMRAP in 15 Minutes
2 Handstand Push Ups
4 Burpees
8 Hollow Rocks
16 Double Unders
AMRAP IN 15 minutes
5 Body Weight Squats
20 Turkish Get Ups
Sprint or Row 20 seconds all out!
Will breaks in a new C2 rower, with a 1609m row before Kids Krav Maga
jenny, john & grant 20000m race/warm up on the new C2's
10 Box Jumps
10 Rds For Time
20 knees to elbows
30 KB Swings
20 Double Unders
30 Box Jumps
20 Thrusters
30 Wall Ball Shots
20 Push Ups
30 Overhead Walking Lunges (45/25)
20 Hand Stand Push Ups
30 Sit Ups
10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10 reps of
Thrusters
ab mat sit ups(lv1) knees to elbows (lv2)
For time
AMRAP in 20 Min
5 Swings (Lev 1) Lev 2 5 Hang Cleans
100 M row or 10 burpees
25 ab mat sit ups
10 Push Press
More...