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December 30th WOD

12/30/2016
Sat, Dec 31st- 8 and 9AM classes only. No 10AM or gymnastics.
Sun, Jan 1st- no classes. Yoga cancelled.
**Mon, Jan 2nd- 8 and 9AM and 5:15PM**
**NEW Schedule Change
Level 1
L1:A: Back Squat (8-8-8-8)
@10X1; build to a tough set; all sets working; rest 3+ mins between sets
L1:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

5 HPC@53-60%
7 front squats
9 DL
11 bar over burpees
Level 1 Rx+
L1+:A: Back Squat (3-3-3-2-2-2)
@23X1; build to a tough double; rest as needed
L1+:B: Metcon (AMRAP - Rounds and Reps)
7 min amrap

7 full cleans 185/125
9 DL
11 bar facing burpees
F3
F3:A: Back Squat (5x6)
@33X1; advanced follow LV1; rest 90-120 sec between sets
F3:B: Metcon (Calories)
30/30 ab; x6; record total cals
F3:C: Metcon (AMRAP - Rounds and Reps)
6 min amrap

12 gb squats 26/18 adv 53/35
9 burpees
6 cal ski
Competitors
C: 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