Monday- December 23rd

December 23, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Butt Kickers

High Knees

Samson Lunges

Burpee Broad Jumps

10 Ring Rows

20 KB Swings

10 Goblet Squats

5 KB Halo's each direction

Today's Movement:
 *Burgener Snatch warm-up (5 reps each mvmt)

 

 

 

 

A. Power Snatch + 2 OHS

Build to a heavy complex

 

 

B. “Over and Out”

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Power Snatches (95/65)

 

*Compare scores to 6/28/19
 

 

C. Buy-Out

5 Way Shoulders x 2:00 each

 

 

 

**Holiday Open WOD #5 scores must be submitted by Tuesday 12/24 at 9am.


**Holiday schedule:

Monday 12/23 Normal classes

Tuesday 12/24 8:00am only

Wednesday 12/25 closed- MERRY CHRISTMAS! 
Thursday 12/26 CLOSED

Friday 12/27- Monday 12/30 Normal classes

Tuesday 12/31 7:00am + 9:00am only

Wednesday 1/1 closed- HAPPY NEW YEAR!

 

 

 

 

 

 

 

 

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