Merry Christmas!



Merry Christmas!


Tuesday – Last wod at 12pm

Wednesday – Eat and be merry!

Thursday & Friday – Regular Schedule

Saturday – 9:30am – Open Gym

10:30am – Competitors Class


Coaches warm up

Muscle up skill work
Jumping muscle ups
Strict with a spotter

Finish with
Max muscle ups in 2 minutes
Scale as needed

Front squat complex
3 at tempo 102×1
3 afap.
Same weight.
4 sets.

Time trials

Row 2k
Row 1k
Row 500.

Knee in the wall
Hamstring up n over
Press ups

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