Holiday Schedule

Xmas day closed  

New Year's Day- 9am wod only

All other days normal schedule

 

Strength

Strict press + 2 push press

6x 1+2 building

add 1-3# to last week

Last set of push press should be max effort

follow the first 5 sets with  

3 muscle up transitions  

 

WOD (compare to 12/30/16)

15-12-9

Front squats 155/105

Bar facing burpees

 

CompHW 

3 rounds not for time

25 GHD sit ups

3 bar muscle ups  

25 GHD hip extensions  

3 bar muscle ups

 

 Challenge WOD 4

RX

18 min AMRAP

3 ring muscle ups

6 handstand push up

- guys on 45# plates

12 pistols alt.

 

SCALED

18 min AMRAP

3 burpee jumping pull ups

6 push ups

24 air squats

 

 

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