12.19.16

cfchristmas1 Christmas Hours

We will be closed Dec. 23-25th.  Enjoy time with your family and friends.  Monday Dec. 26th we will wod at 8,9,and 10am

Warm Up 2:00 choice bike, row, or jump 2 rounds of 8 x DB floor press :45 x prone plank 20 x band pull aparts

Primer: 15x banded glute bridges 15 x banded squats ankle stretching

Skill: back squats 5 reps @ 60% 3 reps @ 70% 1 rep @ 80% 1 rep @85% 1 rep @ 85+%

Primer for WOD 3x mid-hang snatch jump 3x mid-hang snatch pull 3x mid-hang muscle snatch

WOD 12:00 EMOM min 1- power snatch x 5 @75% min 2- assault bike 12/10 cal min 3- abmat sit ups x 15