Tuesday, December 29, 2015

REMINDER – The schedule for the week is as follows:

Mon, Tues, Wed – 9:00am WOD, 4:30pm WOD, 5:30pm WOD

Thursday  – 10:00am WOD

Friday – CLOSED

Saturday – 9:00am Open Gym, 10:00am WOD


Strength –

Weighted Pull Ups – 5 minutes to establish a heavy weight for 3 reps, then complete 3-3-3-3-3-3 at that weight.

Conditioning –

24 Minute EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 45 second front plank hold

Minute 3: 10 Push Press at 115/75

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