Thursday 12.19.2019

Holiday Hours Information
Monday: Normal Hours
Tuesday: Closed (Christmas Eve)
Wednesday: Closed (Christmas Day)
Thursday: Normal Hours
Friday : Normal Hours
Saturday: Open Gym 9-11am

Warm-up Drills
I. Row 500m
II. Dynamic Drills & Foam Roller Therapy
III. Yoga Series
IV. Mobility

Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions. After the first ten minutes take one minute to rest and reset before proceeding through the Ring Dip work capacity training.

10:00 x EMOTM
5,4,3,2,1,5,4,3,2,1 reps
(**Strict Ring Dips or Scaled Dips)

Rest 1:00

5:00 x Max Reps as follows
3,6,9,12…
(**Kipping or Scaled Dips)

Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

“Truffle Shuffle”
6 Rounds for time of
1 x Shuttle Run
6 x Power Cleans (135/95lbs)
12 x Toes-to-Bar
:30 rest

Notes: The shuttle run is four lengths of the main floor at 50ft per length. Score includes the built in rest interval.

Post scores (total time, including rest intervals) to comments.