Friday 12/23/16

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THIS WEEK’S SCHEDULE:

  • Classes as normal through Friday 12/23
  • Saturday 12/24: 9AM WOD only
  • Sunday 12/25: CLOSED
  • Monday 12/26: Open Gym only (11AM-1PM)
  • Tuesday 12/27: No 6AM/7AM classes; normal schedule otherwise (9:45AM/5:30PM/6:30PM)

Please see our December newsletter for the full Holiday Schedule through Monday 1/2

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Bodyweight Strength

3 x 5′ EMOMs done in any order, no rest between:

  • EMOM 5′
    1-2 Rope Climbs or Get-Ups/Lowers
  • EMOM 5′
    5-7 Box HSPU (everyone!)
  • EMOM 5′
    20 sec. Wall-Facing Handstand Hold (as far up as you can stay hollow)

Conditioning Team WOD

In teams of 3*, AMRAP 15′:

Partner A: 200m Row
Partner B: Plank Hold
Partner C: Max Thrusters (95/65)

When Partner A is finished rowing, rotate in order. Partner C may only perform thrusters when other partners are rowing/planking. Continue in this pattern, counting Thrusters consecutively. Score is total Thrusters done AS A TEAM

*If numbers require any teams of 2, just eliminate Plank Hold!

Cool-Down

Mega Couch Stretch – 3 MINS per side

Categories: WOD

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