WOD 12.22.14 Monday— Holiday Schedule

Holiday Hours:

  • Monday 5:45AM and 6:30PM
  • Tuesday 6:00AM and 6:30PM
  • Wednesday 5:45AM and 2:00PM (Beach WOD)
  • Thursday CLOSED Christmas Day
  • Friday 6:00AM and 6:30PM
  • Saturday 8:30AM


Warmup

  • Run 400m
  • Agile8
  • banded lateral walk- 20 each way
  • 20 hip bridge
  • 10 pushups
  • empty bar good mornings or Romanian deadlifts

A. Deadlift (Work to heavy)

  • 5-5-5-5-5

B. Bench Press

  • 10-10-10-10
  • Rest 2 minutes between sets.

C. EMOM 15

  • 7 Deadlift (95/65#)
  • 5 Hang power clean (95/65#)
  • 3 Thrusters (95/65#)

**If you must, you may sit out one round and come back strong the next!

E. Banded Hamstring Stretches: 20 sec each position

  • Straight
  • Cross-body
  • Up & Out
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