30
12
2015

12/31/2015: Thursday

New Years Eve- 6am, 11am, 5:30pm. Special midnight WOD- join us at 11:30pm, we will warm up and kick off our New Year with a WOD! Warm up: Coaches Choice Day class WOD: AMRAP 15: 1 Clean and Jerk, 155/105 1 Round of “Cindy” 2 Clean and Jerks, 155/105 1 Round of “Cindy” 3 Clean and Jerks, 155/105 1 R...

29
12
2015

12/30/2015: Wednesday

Warm Up: Coaches Choice WOD: 21-15-9 Dead Lifts, 275/185 Box Jumps, 30/24 Strength/Skill: 6×2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds

28
12
2015

12/29/2015: Tuesday

Warm up: Coaches Choice WOD: 30-20-10 Wall Ball 20/14 Snatch 95/65 Pull-Ups Strength/Skill: 1 Full Snatch every 90s x8: 1-2@65% 3-4@70% 5-6@75% 7-8@80%

27
12
2015

12/28/2015: Monday

Warm Up: Coaches Choice WOD: .“Loredo” 6 Rounds 24 Air Squats 24 Pushups 24 Walking-Lunge Steps 400 Meter Run Strength/Skill: Extra Mobility