Christmas Schedule
Dec. 24th – 9am Only Dec 25th – Closed Dec. 26th – 10am Only
Fri. 12/19/14
BB Bench 4×10 – Thrusters 30-20-10 (1st Set use empty bar) – 4 Rounds 10 DB Burpee Step Up “BSU” (20/16) 10 Slam Ball 10 DB PP (use same wt. as BSU) – BSU – no per leg requirement. You can do all 10 on L leg if u so choose
Th. 12/18/14
15 PC & PJ: Rx = Unbroken T&G (125/98) – DL 4×5 – At top hold for 3 sec. Knees and hips locked. Do not rest bar on legs. – 4 Rounds 15 DU 15 Singles 15 DL (205/153) 15 WBS (20/14)
Wed. 12/17/14
Front Squat 4×5 – hit rock bottom then execute a 3second Hold – For Tme 25 Power Snatch (85/63) 250m Row 25 Power Snatch 250m Row 25 Power Snatch – Rest & Set Up 10-15 Min. – For Time 21-15-9 KBS (24/20) Goblet Squats “…….”
