Thursday, 1-23-20

  Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you…

  Every 2 min for 12 min 3 Push Press + 2 Push Jerk + 1 Split Jerk Build to a heavy complex 3 RFT 30 Thrusters 75/55 30 T2B *20 min Cap*

E2MOM for 10 min 2 Below Knee Pause Snatch High Pull + 2 Below Knee Pause Power Snatch (3 second pause at position) Working Tech here 10-1 KB Complex 53/35 T2B x2 Air Sq. x3 *18 min Cap* KB complex = 2-KB Russian Swing + 1 2-KB Power Clean

Strength: Find your 5RM deadlift 3RFT 30 Weighted Sit Ups 45/30 10 Squat Snatches 135/95 5 M/Us

25 min to complete: 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×12 sing leg weighted glute bridges (12 each leg) 4×8 Seated DB lat raises (8 each arm) 4 Plank Circles   “Karen” 150 Wallballs 20/14 *15 min Cap*

Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 9 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3- 2 Split Jerk Same weight 4 RFT- 50 D/U 3:1 10 Hang Sq. Clean 115/85 10 Thruster 115/85 10 KBS 53/35 250m Row *22 min Cap*