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
Deadlift
Performance: Wendler 5-3-1
- 70% x 3
- 80% x 3
- 90% x 3+
Fitness:
- 3 x 2-4 @ 41X1
Conditioning
Complete as many rounds as possible in 8:00 of:
- 7 Bar Facing Burpees
- 7 Deadlifts @ 50% of 1 rep max
- 7 Calorie Bike or Row
Optional Independent Work
Every minute, on the minute, for 8:00:
- 3 Power Snatch @ 60-80%
3 Sets:
- 30m Single Arm Farmer’s Carry per side
- 8 Single Leg Deadlift per side
- 10-15 Inchworm Sidewalk Steps per side