16.12.5

Please read for Weather updates:

They are calling for freezing rain in the early morning hours.

IF we get it and the roads are bad, I will be cancelling the AM class tomorrow.

Please check back on the blog BEFORE you come to class to see if class is STILL ON.

IF there is nothing that says were are closed, then we are open.

No news = good news!!!

Sorry for any inconvenience. We don’t mess with ice. Snow I am fine with. Ice not so much.

 

img_1450

 

Monday, December 12

Warmup:

See Whiteboard

Strength:

Front Squat

Using 90% of 1 RM

5 @ 40%

5 @ 50%

5 @ 60%

WOD:

AMRAP 15

12 Box Jumps

9 Power Snatch

6 Pull-ups

C – 30/24, 135/95, C2B

RX – 30/24, 115/75, Pull-ups

S – 24/20, 95/65, Ring Rows

Cashout:

1K row

NOT for time