Tuesday 12/23

HOLIDAY SCHEDULE: 

Tuesday 23rd- normal hours

Wednesday 24th Christmas Eve- 6 am, 7 am, 9:15 am, Noon

Thursday 25th Christmas day- CLOSED 

Friday 26th- 10:30 am, 12, 1:30 pm 

Saturday 27th- normal Saturday hours

Sunday 28th- normal Sunday hours

Monday 29th- Normal hours

Tuesday 30th- normal hours

Wednesday 31st New Years Eve- 6 am, 7 am, 9:15 am, 11:30  am, 2:30 pm

Thursday 1st new years day- CLOSED

Friday 2nd- no 6 am , then regular schedule 

Fitness
Strength
A. Power snatch from pause @knee 
3 reps x 3 sets go off feel, keep it light and focus on form 
B1. Strict press 5 reps x 3 sets
B2. clean grip RDL 5 reps x 3 sets 

Wod
3 rounds 
All rounds done at 85% 
50 singles 
250 meter row 
12 hr push ups 
12 box jumps with step down
250 meter row 
rest 3 minutes between rounds 


Performance 
Strength
A. Power snatch from pause @knee 
3 reps x 3 sets building each set  
B1. Strict press 5 reps x 3 sets
B2. clean grip RDL 5 reps x 3 sets 

Wod 
3 rounds @85% 
30 dbu
350 meter row
8 hspu
12 lateral box jump overs (30/24)
350 meter row 
rest 3 minutes between rounds