Holiday Hours This Week

Today - Evening classes only

Warmup

3X: 50 Jumping Jacks, Butt Kicks up and back, High Knees up and back, Lunges up and back, 10 V-ups

All Classes

Hip Flexor Wall Stretch X 2:00 ea side
IT Band Box Stretch X 1:00 ea side

Advanced

12:00 for rounds:
25 Double Unders
12 Wall ball (20/14#)
12 KB swings (24/16kg)
-rest 2:00
30 Burpees for time
compare to 10/24/13
 

Intermediate

12:00 for rounds:
25 Double Unders (sub 4x singles)
12 Wall ball (14/8#)
12 KB swings (16/12kg)
-rest 2:00
30 Burpees for time
 

Barbell Club

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets
Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2
Front Squat - 70% x 3 x 5
Good Morning - 3x5

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