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December 6th WOD

12.6.2017

Friday's 6:15pm class will be canceled. Thanks

Level 1
L1:A: Push Jerk (3-3-3-2-2-2)
build to a tough set; rest as needed
L1:B: Metcon (3 Rounds for reps)
3 rounds for reps; rest 2 mins after each round

1 min max wall balls 20/14
1 min max pull ups
1 min max cals on row/ski/ab

Level 1 Rx+
L1+:A: Behind The Neck Jerk (Split Jerk: 5-3-1-5-3-1; waveload)
build to a tough single; rest as needed
L1+:B: Metcon (3 Rounds for reps)
3 rounds for reps; rest 2 mins after each round

1 min max c2b pull ups
1 min max ring dips
1 min max wall balls 30/20

F3
F3:A1: Alternating DB Arnold Press (@50X1; 5x8/arm)
no rest
F3:A2: Fire Hydrants (5x12/leg)
rest 2 mins before A1
F3:B: Metcon (3 Rounds for reps)
On a 3 min clock; x3; rest 2 mins between

1 min max wall balls 14/8

Then

Run 300m(rest remainder of 3 mins clock if your done early then rest 2 mins between rounds)

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