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FRIDAY – 12.19.2014

18
Dec

FRIDAY – 12.19.2014

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VitalWinter55

WARM UP
Line Drills

STRENGTH
Back Squat
4 x 4 @ 80%

WOD
RX
18-15-12-9-6-3
Power Snatch 65/95
Bar Facing Burpees

L2
45/75

L3
Scaled

AFTER BASH
Row Sprints
4 x 100
Slowest time is score
(1-2 Min rest between sets)

PULL UP PRO.
Perform 1 strict pull up
If this is accomplished phase two will begin for you next week.
If not accomplished repeat the last two weeks( Don’t worry I will post the movements)

*HOLIDAY SCHEDULE*
Wed the 24th – 5:30am and Noon. No 4:30,5:30, or 6:30 classes
Thurs the 25th – No Classes
Friday the 26th – No Classes
Saturday the 27th – 9:30 class only

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