Call Us: (918) 706-5581

WEDNESDAY – 12.31.2014

30
Dec

WEDNESDAY – 12.31.2014

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Screen Shot 2014-12-30 at 10.03.31 AM

*No classes JAN. 1st, back to regular class schedule JAN 2nd*
*No 6:30 PM Class*
HAVE A HAPPY and SAFE NEW YEAR

WARM UP
3 Rounds
:30 Sec Airdyn
:30 Sec Jumping Jacks
:30 Sec Russian Twist
:30 Sec G2OH

STRENGTH
20 Min
JERK (from the rack)
1 x 4 @ 60%
1 x 4 @ 70%
2 x 4 @ 75%
(Use your 1 RM Clean and Jerk)

WOD
100 Air Squats
80 Sit Ups
60 Push Ups
40 KB Swings 55/70#
30 Med Ball Clean 16/20#
20 HSPU
*Focus on full range of motion*
That means chest touches floor on Push Ups!
Squats are below parallel use a med ball if you need too!

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