Wednesday 12/28/16

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Shoulder and Wrist Mobility

 

Strength-

4x3 Front Squats + 5#’s

4x5 Back Squats + 5#’s

(add the 5#’s on the last set)

 

WOD

 

7 Rounds for Time:

 

200 meter Row

4 Hang Squat Cleans (225/155#)

 

 *This Friday, Dec. 30th we will be having a 2017 WOD. Please expect and be flexible with class going over an hour. 

- THIS FRIDAY'S 6AM WILL BE MOVED TO 5:30AM

 

*BEGINNING MONDAY, JANUARY 2ND THE 6AM WILL BE MOVED TO 5:30AM PERMANENTLY

 

*NO Class this Saturday, Dec. 31st and Sunday, Jan. 1st

 

*Nutrition Challenge begins Saturday, Jan. 7th 2017

-Meeting at 10:30am

-Please sign-up on our website under the Nutrition program

 

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Posted on December 27, 2016 .