0882: Amanda

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For time: 9 7 5

  • Muscle ups
  • Snatch

There also will be a light alternative.

0844:

WU: Hello Bobby

WOD: Make up Friday or:

Cindy: 20 minute Amrap

  • 5 pull ups
  • 10 push ups
  • 15 squats

or you can just go open gym time.

Holiday Schedule: 

December 22 and 23 regular schedule – Teen class 10am (kat) 

December 24 – 6, 8, 9am Teen class – 10am (kat) 

Dec. 25 – CLOSED (Christmas Day) 

Dec 26 6am 9am 12pm and 5pm 

Dec. 27 – 9am (Saturday) 

Dec. 28 CLOSED (Sunday) 

Dec. 29, 30 6am  9am 12pm 5pm 

Dec. 31 6am  9am 12pm 

Jan. 1 CLOSED (New Years Day) 

Jan. 2 6am 9am 12pm 5pm 

Jan 3. 9am (Saturday) 

Jan. 4 CLOSED 

Jan. 5 Standard schedule

 

0798: Nancy

The  Dann Family getting in a Wod or two while traveling to Israel. Does this help answer the questions discussed on Saturday morning? If you can’t find a box? Create one! 

WU: shoulder and super scapular mobility. Then take 10 minutes to work up to Overhead working wt.

WOD: Nancy 5RFT

  • 400 m run
  • 15 OHS 95/65

Note: if you scale? Journal the wt. performed.

STRENGTH: DL 8X2 70% (use a closed stance)

0784: An-elly

WU: hip mobility and DU practice. 5:15 ready go at opening bell.

WOD: An-nelly

Annie for time:

50 40 30 20 10

  • DU
  • Sit up

Rest 3 minutes then:

Kelly – 5RFT

  • Run 400 m
  • 30 box jumps 24”/20”
  • 30 wall balls 20/14

Post score for Annie + Kelly  for total time.

GA: Annie – 50 -10 SU – 25 20 15 10 5 sit up

GA: Kelly Run 350 , 12 BJ , 12 WB X5rds

0744: Nasty Girls

WU: 10 MINUTES TO PREP
STRENGTH: PRESS 1-3 MAX EFFORT (Log!)
WOD: Nasty girls
3 rounds for time of:

• 50 Squats

• 7 Muscle-ups
(mod – 21 ring dips, 21 pull ups
• 10 Hang power clean cleans 135/F95/SM115/SF75
GA: 3RFT 30 Squats, 3 sets 3 dips, 3 pull ups, 10 hang power clean