TUESDAY 12-27-16

There’s a few spots open for the 1 year special.  For those of you who were on the 2016’s year membership  you have a few days before it expires so don’t wait get on it ASAP.  If not , just fill out  a new form and save by getting on auto pay for 2017.

BACK TO REGULAR HOURS TILL..

DECEMBER 31st SATURDAY CLASS AT 9 AM WILL BE CANCELLED

MONDAY  JAN 2nd  WE WILL HAVE ONLY. 1 Class AT 8 AM

WARM UP 10 min
1min jump rope
10 Shpt
10 oh squats
10 v ups
3 wallwalks
scorpion in 3 pos
20 sec wall stretch
10 min
Warm up w/ bar
3X. (2-3)sec pause in 3 positions
@Mid shin
@ above knee
@ mid thigh
Full extension finish
Back down

THEN
3X 3 building
Muscle Snatch
STRENGTH
Take 10-15 minutes to build to today’s heavy Snatch
heavy is based on how you feel for the day

WOD
Three rounds for time of:
10 T2B
30 Double-Unders
10 Handstand Push-Ups
30 Double-Unders

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