WOD - Monday, 12.22.14

It was great to spend some time outside of the gym with everyone who was able to make it to the holiday party at The Local Ale House. Thank you to Chris Motisi for having us at your bar! 

This is the hardest time of the year for people to stay in shape and be consistent, you have done a great job getting to the gym lately, keep it up!

Holiday Schedule will be the following:

Wednesday Dec 24 - 1 class, 10am

Thursday Dec 25 - Closed for Christmas

Friday Dec 26 - 10am group WOD, 11am-12pm open gym

Weekend - Normal Schedule

 

Now, without further adieu... get you some Monday!

Warm Up

250m Row

10 Air Squats

30 second Pull Up Bar Bottom Hang

10 Jumping Air Squats

10 Straight Leg Deadlifts (empty bar)

10 Thrusters (empty bar)

 

Strength

Back Squat every 2:30:

5@80%

4@82%

3@85%

2@87%

1@90%

 

WOD

10-8-6-4-2 Thrusters (155/105)

4-8-12-16-20 KB Swings (70/53)