12.19.18
CFE:
1 x 800m run, 10 GHD sit-ups, 30 sec rest
2 x 600m run, 20 V ups, 30 sec rest
4 x 400m run, 30 Superman, 30 sec rest
Then 3 rds for quality:
6 strict supine ring rows
8 strict ring dips
1min plank
CF:
- Warm-Up
1 Minute
Wide PVC Pass Throughs
Active Samson
1 Minute
PVC Around the Worlds
Active Spidermans
1 Minute AMRAP (For Quality)
3 Push-ups
5 Sit-ups
7 PVC Overhead Squats
2. Strength
OVERHEAD SQUAT
Build to a heavy set of 5
3. Conditioning
“DEAD ARM”
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Altered Holiday Schedule:
December 24th- Open Gym 8-11am
December 25th- Closed
December 26th- Normal Schedule (HOWEVER NO CHILD CARE)
December 31st- Open Gym 8-10am, WOD at 10am
January 1st- 7:30am, 9:00am, and Open Gym 3-5pm WOD at 5:00pm.