11-22-16

11-22-16

HOLIDAY HOURS:

MONDAY/TUESDAY- NORMAL HOURS/NO OLYMPIC LIFTING CLASS or BOXING

WEDNESDAY- ALL CLASSES EXCEPT 630/730PM

THURSDAY- CLOSED

FRIDAY- 9 & 10AM CLASSES ONLY/LOTS OF CARDIO!

SATURDAY- 9AM COMMUNITY WOD-BRING A FRIEND!

 


 

WARM-UP

-Hoover Ball OR Class Picks a Different Game

 

 


 

STRENGTH

15Min Strength Amrap

Push/Pull Ladder:

1-2-3-4-5……Continue for 15Mins

-Weighted Strict Pull-Ups

-Strict HSPU

 

*The goal of this is not to treat it like a WOD and go as fast as possible, using any kind of kip and using sloppy form. Go as heavy as you can or just as tough as possible on regular strict pull-ups AND if you can add a deficit to your HSPU then do it!

*Scale to Squat Rack Pull-Ups and Box HSPU.

 

 


 

WOD

“Pre Turkey Abs”

3 Rounds For Time:

60 Double Unders

45 Sit-Ups

30 Ring Push-Ups

15 Toes to Bar

 

 

 

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