Call Us: (918) 706-5581

WEDNESDAY – 12.17.2014

17
Dec

WEDNESDAY – 12.17.2014

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**CFV Please help keep the gym clean and pick up after yourself.

**The water in the fridge is for you to drink, so please drink it and throw the bottle away!

WARM UP
3 Rounds
10 Med Ball Cleans
1 Shuttle Sprint
5 Burpees

GYM STRENGTH
3 X 10 (5L + 5R)
Bent Single Arm Rows
AHAP w 1 sec pause at top

4 x :30 Hollow hold
(Hollow hold can be done between sets)

WOD
RX
10 Rounds
12 Cal Row
10 Ring Push Ups
8 Box Jumps 20/24″

L2
KB Push Ups
18/20″

L3
Hand Release Push Ups
16/18″

PULL UP PROGRESSION
3 sets of 5 banded pull ups. If you are able to do more than 5 reps, then scale up to a more challenging progression.

*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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