HOLIDAY SCHEDULE:
Monday 22nd - normal hours
Tuesday 23rd- normal hours
Wednesday 24th Christmas Eve- 6 am, 7 am, 9:15 am, Noon
Thursday 25th Christmas day- CLOSED
Saturday 27th- normal Saturday hours
Sunday 28th- normal Sunday hours
Monday 29th- Normal hours
Tuesday 30th- normal hours
Thursday 1st new years day- CLOSED
Friday 2nd- no 6 am , then regular schedule
Fitness
Strength
A. 3 position clean (High hang, below knee, floor) 4 sets building
B1. Back squat @32X1 tempo @65% 5 reps x 3 sets
B2. Scap pull up + 5 sec. negative pull up (3+1) x 3 sets
Wod
10 minute amrap
30 kb swings (53/35)
30 goblet squats
30 burpees
Performance
Strength
A. 1 power clean + 1 hang squat clean + 1 front squat - 4 sets building each set
B1. Back squat @32x1 tempo, @75% 3 reps x 3 sets
B2. Muscle up progressions (3 ring muscle ups or 5 elevated ring pull thru's) x 3 sets
Wod
10 minute amrap
50 bar facing burpees
40 back squat (115/75)
30 toe to bars
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