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Blog 2017-05-19T14:11:14+00:00
3012, 2017

WOD: Sunday 12/31/17

Goats

AMRAPx 20
EVEN Minutes: Goat 1
ODD Minutes: Goat 2

**New Year’s Schedule**
Sunday 12/31 Regular Hours
Monday 1/1 No Classes
Tuesday 1/2 Regular Hours

2912, 2017

WOD: Saturday 12/30/2017

“Blast Off”
Teams of 3
2 rounds
250m Row Relay (each row 250) 3-4min
100 DB Snatches
250m Row Relay
75 Wall Balls

**New Year’s Schedule**
Sunday 12/31 Regular Hours
Monday 1/1 No Classes
Tuesday 1/2 Regular Hours

2812, 2017

WOD: Friday 12/29/17

Hang Power Clean
Heavy Set of 2

followed by…

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Level 2: 115/80
Level 1: 65/45

**New Year’s Schedule**
Sunday 12/31 Regular Hours
Monday 1/1 No Classes
Tuesday 1/2 Regular Hours

2712, 2017

WOD: Thursday 12/28/17

“Loose Cannon”
3 Rounds:
3:00 Calorie Row
2:00 10m Shuttle Runs
1:00 Sit-Ups
Rest 2:00

**New Year’s Schedule**
Sunday 12/31 Regular Hours
Monday 1/1 No Classes
Tuesday 1/2 Regular Hours

2612, 2017

WOD: Wednesday 12/27/17

“Nickel and Dime”
AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (75/55)
Calorie Row

L2: 96/65
L1: 65/45

**New Year’s Schedule**
Sunday 12/31 Regular Hours
Monday 1/1 No Classes
Tuesday 1/2 Regular Hours

2512, 2017

WOD: Tuesday 12/26/17

“Water Wings”
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks

**Christmas Schedule**
Tuesday 12/26 8 and 9am only

2312, 2017

WOD: Sunday 12/24/17

“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

100 Calorie Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

**Christmas Schedule**
Sunday 12/24 Regular Hours
Monday 12/25 No Classes
Tuesday 12/26 8 and 9am

2212, 2017

WOD: Saturday 12/23/17

“12 Days of Christmas”
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Strict Press
5 Back Squat
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 OHS
12 Thrusters
75/55

**Christmas Schedule**
Sunday 12/24 Regular Hours
Monday 12/25 No Classes
Tuesday 12/26 8 and 9am

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