TUESDAY 11-22-16

THANKSGIVING SCHEDULE

THURSDAY CLOSED

MODIFIED SCHEDULE FOR FRIDAY 11/25

CLASS TIMES 8 AM -4:30 & 5:30 PM

CANCELLED CLASSES BELOW

6AM , 11 AM & Open Gym Cancelled Fri

 

 

“You don’t always get what you wish for, you get what you work for ”

-my coach

-unknown

 

WARM UP
400 m run
10 min or 2-3 Rounds
10 SHPT
10 HALLOW rocks
10-15 sec HANDSTAND HOLD
10 step ups
10 Bar taps
STRENGTH
STRICT PRESS
5 reps @ 50%
5 reps @ 60%
5 reps @ 70%
4 Sets -3 reps @ 85-90%
WOD FOR TIME
CASH IN
600 m Run
THEN
4ROUNDS
4 Bar Muscle-ups
8 Box Jump Overs (24/20″)
12 HSPU

 

 

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