29 December 2014 28 December 2014
Monday 29 December 2014 '29 December 2014'

Don’t let the holidays be an excuse to be lazy. If you cant make it to the gym, find a few minutes, pick a few excercises, and make it suck. Do Work!

Normal schedule tomorrow. Please check the calendar this week as we are still on a modified schedule.

29th-Normal
30th-Normal
31st-1000-1230 Open gym, 1230-1330 class
1st-1130-1230 open gym, 1230-1330 class
2nd-Normal
3rd-Normal

Athletic conditioning 0930/1930

Add 5 lbs to your 1rms for bench and shoulder press. Add 10 lbs to your squats and deadlifts and recalculate using new numbers.

Strength
squat 5@65%, 5@75%, M.E@85%

Metcon (thank you Christina)
3 rounds
:30 sec handstand hold
10 ghd
rest 5 min
6 rounds
4 ring rows
4 dips
4 power cleans (115/80)

BBG: all other classes

Hang Snatch (from power position): 5 attempts to work to a max single.

Conditioning:

“Elizabeth”

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

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