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Saturday January 2, 2016

Get out there this weekend!  Back to the grind on Monday! 




Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

New Year's Day:  OPEN GYM 9am - noon, closed otherwise... Happy New Year!

Jan 2 and beyond: back to normal!





S&P Cycle: on holiday... back next week!

A. 4 rounds:

  • 10 heavy SA DB rows ea. side 
  • max reps continuous UB pushups (no pausing at any point in the movement, a pause = set over)

*rest 2-3 min bt rounds

B.  For time: 

  • 100 walking lunges 

then 3 rounds of:

  • 15 power snatches (125/85)
  • 7 muscle-ups





A. EMOM x 7 min
7 push ups
30 mtn climbers

B. 5 rounds:
15 push press
15 pull ups
15 KBS
15 Goblet squats
15 weighted sit ups
300m row or 200m run






10 min amrap:

100 wallballs

100 DUs

amrap MUs in remaining time




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Reader Comments (2)

Did Thursday's WOD (squats instead of HS walks)
B: 6 RD's rxd + 121 m row

January 2, 2016 | Unregistered CommenterRoss

Class WOD (Part A from12/30/15)
10 sets
3 reps weighted strict pull ups (w/ vest)
3 reps strict pull ups
5 kipping pull ups

January 2, 2016 | Unregistered CommenterRoss

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