5am Class with Austin, 9:30am to 11:30am Open Gym with Cassie

Announcement:

Holiday Schedule:

Monday (12/24) - 5am Class, Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/24/18

5am

Filthy Fifty
For time:
50 box jumps, 24”/20”
50 jumping pull-ups
50 kettlebell swings, 35/25-lbs.
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45/35-lbs.
50 back extensions
50 wall-ball shots, 20/14-lbs.
50 burpees
50 double-unders

 

 

Open Gym

Suggested Warm-up for Open Gym
Jump Rope for 2 minutes
5 rounds of:
10 Air Squats
10 Russian Kettlebell Swings, light
10 Jumps over the Kettlebell


Suggested WODs for Open Gym

21-15-9 reps for time of:
Dumbbell Snatches, 50/35-lbs.
Burpees over the Dumbbell
Dumbbell Power Cleans, 50/35-lbs.
Toes to Bar

OR


For time:
Row 800 meters
Then, 8 rounds of the couplet:
  10 Dumbbell Deadlifts, 50/35-lbs.
  10 Push-ups
Then, Row 800 meters

Derek Eason