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Friday 12.22.2017

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ANNOUNCEMENTS:
Holiday Hours
Saturday 12/23: Open Gym 9-11am
Sunday 12/24: CLOSED
Monday 12/25: CLOSED
Tuesday 12/26: CLOSED

** Unless a date is listed above all other classes will be regular hours next week. They are subject to change based on when the move begins, we will keep you updated as more information becomes available.

Warm-up Drills
I. Individual
II. Mobility

“The Nightmare Before Christmas”
Complete for time

1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Notes: Enjoy, freaks! We hope everyone has a wonderful holiday season!

Round 1 will be 1 x Clean and Jerk, Round 2 will be 1 x Clean and Jerk + 2 x Muscle-ups, Round 3 will be 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans… Continue working until all 12 rounds have been completed in this ascending fashion.

Post scores to comments.

Katelyn

5 thoughts on “Friday 12.22.2017”

  1. 71:28 (85# C&J/Push Presses, pull ups/dips subbed for MU’s, almost full-depth pistols, 20# seated DB presses subbed for HSPU’s)

    4:09 slower than last year, but managed to increase weights and do less scaling on other things. Also PR’d my KB swing weight ???

    Reply

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