12.23.2015

*This week’s schedule is as follows: Monday-Wednesday Regular Schedule Thursday (Christmas Eve) Regular Morning hours. No Noon or evening classes. Friday (Christmas) No Classes Saturday Regular Schedule 8 and 9 AM*

SWOD
5-3-1 for both Strict Press and for Front Squats today.
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
5 Minute AMRAP of:
5 Headcutters
5 KB Walking Lunges (Right Hand)
5 KB Walking Lunges (Left Hand)
5 Handstand Pushups

3 Minute Rest

10 Minutes to find 1 rep max complex of:
1- Deadlift
1- Hang Clean (Power or Squat)
1- Shoulder to Overhead

SPARTAN WOD OPTION
30-25-20-15-10-5
Calories on Rower
Calories on Assault Bike or Airdyne
Between each set complete 50 Meters of Sled pushes 135/90
Example: Complete 30 calorie row and then complete 30 calorie bike then do a sled push… Complete 25 calorie row and 25 calorie bike then do a sled push… So on and so forth

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