Thank you Coach Dave for spending your entire birthday teaching us how to Split Jerk!!!

Thank you Coach Dave for spending your entire birthday teaching us how to Split Jerk!!!

Schedule Reminder: 
Saturday, 12/23 @ 8AM & 9AM - The Twelve Days of Christmas WOD
Sunday, 12/24 @ 9AM - The Twelve Days of Christmas WOD (again!)
Monday, 12/25 - GYM CLOSED - Christmas Day
Tuesday, 12/26 - NO morning classes. ONLY evening classes at 5pm, 6pm and 7pm

TODAY’S W.O.D:

A. Every 3 minutes for 30 minutes:
Minutes 0-3 do: 8 Floating Deadlifts (LTBD), 3 second hold at the bottom (just above the floor)
Minutes 3-6 do: 20 Side Lunges w/KB (LTBD), alternate legs
*continue alternating exercises every 3 minutes until time is called. 

B. Strength 101 @ 6PM:
 “Posture makes Perfect #1”
3 rounds of: 
8 per side of 1-arm/DB Bent-Over-Row
8 per side Standing Bent-Over DB Laterals
10 Upright Row to Face (LTBD
8 seated Behind the Neck Press LTBD)
*Compare to 09/28/2017.

Post loads for DL and KB for Part A and loads for part B to Members Area or comments. 

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