Monday 12/30

Reminder of this week's schedule... Regular Classes Monday. Tuesday NYE WOD only @5:30PM followed by Spoons Tournament Wednesday 1/1 -CLOSED Back to regular Thursday

Strength

Tempo Back Squat

5 Sets: 1 Tempo Back Squat 2 Back Squats

Tempo:

5 Seconds Down

1 Second Pause

Regular Stand

Set 1: 60% Set 2: 65% Sets 3-5: 70%

Conditioning

"Fight or Flight"

AMRAP 20:00

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row