*Schedule Change for New Year’s Day, there will be Open Gym from 9:00-11:00 AM

**Fall/Winter Holiday Schedule HERE

***Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Bench Press – Every 2:30:

8 @ 60-70%

8 @ 65-75%

6 @ 75-85%

6 @ 80-90%

Pick weights based off of feel.

2) Strict Press – Every 2:30:

5 @ 60-65%

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

Pick weights based off of feel.

3) AQAP:

12 Power Cleans + 8 Hang Squat Cleans + 4 Thrusters 155/105

9 Power Cleans + 6 Hang Squat Cleans + 3 Thrusters 205/145

6 Power Cleans + 4 Hang Squat Cleans + 2 Thrusters 245/165

3 Power Cleans + 2 Hang Squat Cleans + 1 Thruster 275/185

Scale as needed.

4) AQAP:

50/40 Calorie Row

30 Chest-to-bar Pull-ups

100ft Handstand Walk

50 Box Jump Overs 30/24

100ft Handstand Walk

30 Chest-to-bar Pull-ups

50/40 Calorie Row

Scale as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE