Holiday Schedule:
Dec. 23rd, Saturday - Open Gym, 9-11am
Dec. 24th, Christmas Eve – Closed
Dec. 25th, Christmas Day – Closed
Dec. 26th – Open Gym, 9-11am
Dec. 31st, New Year’s Eve – Closed
Jan. 1st, New Year’s Day – Open Gym, 9-11am
For Time:
1500m Row
100 Double Unders
50 Wall Balls (20/14)
100 Double Unders
1500m Row
1. Pausing Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level
followed by…
On the Minute x 7:
1 Snatch
Not to exceed 95%
2. Snatch Deadlift
5×2 @ 85%
Pause for 5 Seconds 1″ off the ground, stand.
3. Hang Snatch High Pull
5×3 @ 55%
4. Back Squat
On the Minute x 6:
5 Back Squats – 80%
5. Ring Muscle-Ups
3 Sets:
25% Max Ring Muscle-Ups
15 GHD Sit-Ups
25% Max Ring Muscle-Ups
15 Burpees
25% Max Ring Muscle-Ups
Rest 3:00 between sets
6. Conditioning
For Time:
1500m Row
150 Double Unders
50 Calorie Assault Bike
150 Double Unders
1500m Row
