Remember Holiday Schedule
- Tue 12/23 normal hours
- Wed 12/24 no evening classes
- Thurs 12/25 closed
- Fri 12/26 9am, open gym 10am
- Sat 12/27 9am, 10am, open gym 11am
Strength
- Front squat, 5x3; tempo 31x1 (3 second decent, 1 second hold at the bottom, then explode out of the squat, rest 1 second between reps)
- Pendlay Row, 5x3
WOD
For reps of each:
- 1 minute ME back squats, 155#/115# (Rx+ 185#/135#)
- 1 minute ME DL, 155#/115# (Rx+ 185#/135#)
Rest 1 minute
- 1 minute ME box jumps, 30"/24" (Rx+ 36"/30")
- 1 minute ME back squats, 155#/115# (Rx+ 185#/135#)
Rest 1 minute
- 1 minute ME DL, 155#/115# (Rx+ 185#/135#)
- 1 minute ME box jumps, 30"/24" (Rx+ 36"/30")
Rest 1 minute, then for time (3 minute cap)
- 100 Double unders