12.30.2013

 In WOD

New Year’s Schedule

Monday – Regular Hours

New Year’s Eve – 6am and 9am only

New Year’s Day – Closed

Thursday – 12pm, 5:30pm, and 6:30pm

Warm Up

Foam Roll/Hip Mobility 5 Minutes

2 Rounds

  • 10 Goblet Squats @ 20X1
  • 10 Ring Rows @ 2011
  • 10 KBS

Strength/Skill

A: Take 12 minutes to find 10RM Back Squat @ 20X1

3 Sets

  • B1: Ring Rows x 8-10 reps @ 2011 – Rest 45 seconds
  • B2: Russian KBS x 15 reps – Rest 45 seconds

MetCon

In teams of 2, alternate full rounds to complete 4 each of:

  • 10 Thrusters (95/65)
  • Run 250m

 

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