12.19.2018

Hey Everyone!

Here is our holiday schedule for the Christmas/New Years break. All of these changes will be reflected in Wodify’s class schedule, in case you miss it here!

Monday 24th : 9-12 open gym
Tuesday 25th : CLOSED
Wednesday 26th : CLOSED
Thursday 27th : 9-12 open gym
Friday 28th : 9-12 open gym
Saturday 29th : 8-11 open gym
Sunday 30th : 9am Super session
Monday 31st- 9-12 open gym
Tuesday January 1st- CLOSED
Wednesday January 2nd- regular schedule resumes!

Warm Up

800m dolphins run, then

3 Rounds, 1:00 ea
Dowel passovers
Dowel Sots press
Hollow hold / Arch hold (30/30)

Weightlifting

[15:00]

Power Snatch; build to daily 1RM
3-3-3-2-2-1-1-1..

Conditioning

5 Rounds:
200m run
20 Alternating DB snatch (AHAP)

Rx +
5 Rounds:
200m medbll run (20/14)
10 Kettlebell snatch Left (24kg/16kg)
10 Kettlebell snatch Right (24kg/16kg)

Recovery

4:00/ea (2/2)

Banded overhead distraction
Bretzel