New Year’s Schedule: Thursday 12/31 – no PM classes (6am/7am/945am ONLY), Friday 1/1 – 11:00am WOD ONLY
Strength
Every 2 minutes for 12 minutes (6 sets):
5 Strict Dips or Push-Ups (most challenging variation for you)
Single Arm DB Push Press, LEFT with a 20 second Overhead Hold, as heavy as possible with good form
Single Arm DB Push Press, RIGHT with a 20 second Overhead Hold, as heavy as possible with good form
Conditioning
4 Rounds for Time:
7 Front Squats* (135/95)
5 Chest to Bar Pull-Ups
3 Front Squats*
100m Run
Rest 1 minute between rounds. Record final finish time.
*Front squats are from the floor, no racks