W.O.D. Friday 12/21/18

20
Dec

W.O.D. Friday 12/21/18

 

  • Monday, Dec 24th Christmas Eve – All Classes are open EXCEPT the 7:30PM WOD and 7:30PM Yoga are cancelled
  • Tuesday, Dec 25th Christmas Day – All Classes Closed
  • Wednesday, Dec 26th – All Classes are open and on normal schedule
  • Monday, Dec 31st New Year’s Eve – All Classes are open EXCEPT the 7:30PM WOD and 7:30PM Yoga are cancelled
  • Tuesday, Jan 1st New Year’s Day – Offering classes only at 9am*, Noon, 4:30PM*, 5:30PM*, 6:30PM*    *Childcare included at typical times (no noon childcare)
  • Wednesday, Jan 2nd – All Classes are open and on normal schedule

Strength – 16 minutes

5 sets of 7, increasing in weight as you go… find a 7 rep bench press max for the day

Conditioning WOD – 12 min cap

21-15-9 reps for time of…
Deadlifts 185/135
Bar over Burpees

*Deadlift weight should be a weight you could do 20-30 times unbroken when fresh
*Intensity should be very high on this workout

Post your 7 rep bench press weight and time of the workout!

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