9 December 2015 9 January 2015
Friday 9 January 2015 '9 December 2015'

Please call Steve at 781-727-9390 to schedule your free into class.

Schedule for Friday
0530 A/C
0930 A/C
1630 Daily WOD
1730 Daily WOD
1830 A/C
1930 Closed

Athletic Conditioning

Strength:
Bench press:
3 @ 70%, 3 @ 80%, M.E. @ 90%

MetCon:
3 Rds of:
3 – Power Snatches (95/65)
3 – Overhead Squats
3 – Power Cleans
3 – Front Squats

Daily WOD

BBG:

Alternating EMOM for 10:00-

5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set

20 Double-Unders

Conditioning:
For time:
40 Wall Balls 20/14#
30 C2B Pull-ups
20 Shoulder to Overhead 135/95#

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