Thursday 12/17/15

File Dec 14-3

Be sure to check out our Holiday Schedule! In summary: no evening classes on Christmas Eve or New Years Eve; closed on Christmas Day; special WOD times on 12/26 and 1/1. Click the link above or see the whiteboard at the gym for all the details.


15 minutes to superset 6×3 OHS and 3×8 Back Extensions/Good Mornings

1) Overhead Squat (6×3 at same weight)

Choose a weight that you can perform 3 quality reps (below parallel in squat). Between some of your OHS sets complete:

2) GHD Back Extensions OR Barbell Good Mornings (3×8)


1) 1-Minute Max: Sit-Ups (AMRAP – Reps)

Rx standards:

-Shoulder blades touch ground at bottom

-Shoulders past hip crease at top

2) Metcon (Time)

For Time:

75 Double-Unders

45 Air Squats

45 Russian KB Swings (53/35)

30 Push-Ups

30 Pull-Ups

15 Toes to Bar

15 Burpees

75 Double-Unders

Scale DUs to same # of Single-Unders, modify other movements as needed

Categories: WOD

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