Holiday Schedule
- Friday, 12/23 – Normal Schedule
- Saturday, 12/24 (Christmas Eve) – Weightlifting cancelled. One workout at 1000.
- Sunday, 12/25 (Christmas) – Closed
- Monday, 12/26 – One class at 0900. Open Gym 1000-1200.
Strength
1A) Push Jerk
Performance: Wendler 5-3-1
- 70% x 3
- 80% x 3
- 90% x 3+
Fitness:
- 3 x 2-4
1B) Ring Rows
- 3 x 10
Conditioning
Complete as many rounds as possible in 12:00 of:
- 9 Toes to Bar
- 10 Push Press (95/65)
- 11 Box Jumps (24/20)
Optional Independent Work
3 Sets:
- 8 Dumbbell Press
- 3-5 Strict Muscle Ups
- 8 Sidelying Dumbbell External Rotation per side