Holiday hours this week:
Saturday, December 24th:
7am: Open Gym
8:30 WOD: Twelve Days of Christmas
Sunday, December 25th:
Gym Closed, Merry Christmas!
A. 10 minutes to find your 1RM Deadlift.
B. Deadlift 5x5 @ 3013 with 50% 1RM. 1 minute rests.
C. Four rounds for time:
6 Curtis P’s (LTBD)
12 Dynamic Push-ups, rise TBD
*Compare to 09/24/15.
(Curtis P = Power Clean + Front Rack Lunge Left + Front Rack Lunge Right + Push Press)
D. Strength 101 @ 6PM:
1) Review of Starting Positions and the Clean Dead Lift
2) 8x2 Power Clean with 2 second pause at knee
Increase Load, Rest 1 min
3) EMOM for 10 Minutes
1 Tempo (6 second) Clean Dead Lift
5 Power Cleans
10 rounds of 10M Front Rack Walk and 2 Front Squats
Post loads and time to Members Area or comments.