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December 26th WOD

12.26.2017

12.26 Classes:
7:00am, 8:00am, 9:00am, 4:15pm, 5:15pm

Level 1
L1:A1: Alternating Filly Z Press W/KB and DB (5 x 6 @ 31x1 Tempo)
L1:A2: Weighted Pull-ups (5 x 6 @ 31x1 )
Note: If unable to do strict perform Negatives
5 x 3 @ 31x2
L1:B: Metcon (3 Rounds for reps)
For total Reps
Minute 1: Max KB DL
Minute 2: Max KBS
Minute 3: Sit ups
Minute 4: Max Cal
minute 5 : Rest
x 3

F3
F3:A: Shoulder Press (5 x 8 )
F3:B: Metcon (AMRAP - Reps)
8 minute Amrap
6 -12 DB Push press
6 - 12 No push up Burpees
6 - 12 air squats
200m Run
F3:C: CS - ATYT (3 x 10 )

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM