Holiday Schedule
Thursday: Normal
Friday: NO 5AM & NO 6:30AM, all other classes are normal

12/28/20

WOD

15 minute EMOTM of:
3 Power Clean + 1 Push Press

21-18-15-12-9-6-3 reps for time of:
Wall-balls, 20/14-lbs.
Burpee Step-ups, 24”/20”

RX+ = 30/20-lbs. and 30”/24” 

Train At Home

Warm-up:
100 Single-unders
10 DB Deadlift, each arm
10 DB Power Clean, each arm
10 DB Squats, each arm
10 DB Push Press, each arm
100 jumps over DB

WOD:
24-21-18-15-12-9-6-3 reps for time of:
Single DB Thruster
Burpee, jumping over DB

Core:
For quality:
100 Sit-ups
100 seconds Hollow Hold

*divide reps as desired