Remember that we will be closed on the 24th and 25th BUT, the gym will be open from 9-11 for a 12 days of Christmas WOD with Lloyd and Sara if you want to come out.
Also, Monday the 26th will be 9:30am and 3:30pm only
Today:
Strength:
Front Squat 1RM
METCON:
AMRAP in 10
12 Overhead Walking lunges (45,25)
12 Plate ground to overhead (45,25)
For Time: 30 min cap 2 Rounds: 5 Strict Pull Ups | Assisted PU | Ring Row 10 Strict HSPU | 1-2 Mats | Pike Push Ups 15 Back Squats 135/95 | 115/85 | 95/65 Into 3 Rounds: 5 Chest-to-bar pull ups | Jumping C2B | Assisted PU 10 Hand Release Push Ups 15 Back Squatas 95/65 | 75/55 | 45/35 Into 5 Rounds: 5 Pull Ups | Jumping/assisted PU | Ring Rows 10 Push Ups 15 Air Squats
We’re taking a play on Murph here, in which we’ll start with shorter, harder rounds and add rounds while reducing difficulty until we’re doing 5 rounds of cindy.
