Monday December 30, 2019

Holiday schedule:

12/31/19 5:30 am and 9:00 am only

1/1/20 9:00 am only



Skill: Tabata hollow rocks

2 min vertical scissors

2 min horizontal scissors

WOD:

15 min EMOM

4 deadlifts (155/225)

5 plate OH squats (25/45)


Last minute: deadlifts only at 15 minute mark

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The next 3 weeks will be “OPEN” Fridays! Let’s get signed up for Elation! WOD 4 Min AMRAP* 4 Power Snatches (65/95)* 4 Devil Dogs 2 min Rest 5 min AMRAP 5 Power Snatches (75/115) 4 Devil Dogs 2 min Re

Thursday, March 4, 2021

Skill Tabata vertical scissors Tabata Crunches w/ twist WOD 8 Rounds 8 Alt. OH Dumbell Lunges (4 ea. (35/50) 18 dubs 8 Toes to bar 18 Dubs 8 Jumping Lunges 8 pull ups **24 min time cap**

Wednesday, March 3, 2021

Skill 10 TTB 10 Hollow Rocks shoulder Press 4x6 WOD 15 min EMOM 4 Font Squats, 3 Rows, 2 Presses (65/95) Rest 2 mins Then 4 mins Max wall Walks

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