12222018

21
Dec

12222018

Cycle 3, Week 2, Day 5

Warm-up:
2′ Pigeon Stretch (ea. side)
then
3x
5 Slow Tempo OHS (empty bar)
10 Burpees over Box

Strength:
10′ EMOM
5 DL @ 80% of 3RM

Met-Con:
12 Days of Christmas @ FCF:
1 Rope Climb (Bar MU if you can) (sub RC Progression)
2 Burpees
3 Power Snatch (95/65#)
4 T2B
5 Pull-ups
6 Front Squat (95/65#)
7 HSPU (sub Hand-Release Push-ups)
8 Hang Power Clean (95/65#)
9 Wall balls (20/14#)
10 S2OH (95/65#)
11 DL (95/65#)
12 Cal Row/Bike/Ski

Endurance WOD (10am):
Warm-up & Met-Con same as class.

Merry Christmas everyone!! We will have classes Wednesday starting at 4pm (yes, also at 5 and 6pm), and regularly scheduled times Thursday, Friday, and Saturday.