12.26.2016

MERRY CHRISTMAS!!!

Hours today: Regular morning hours until noon. No evening class times.

WOD
3 Rounds
1 Minute on each station with a 15 second transition
KB Swings 53/35
KB Pushups
Hang Power Cleans 115/75
Bar Hopping Burpees
Barbell Rollouts
Double Unders

METCON
Metcon station workout: 1 minute on, 20 seconds off for 3 rounds, 1 minute rest between rounds
1. Rip stick (RS) hockey slap shot
2. Rip (RS) overhead slap shot
3. TRX seated lat pulls (seated, arms extended overhead, bring body up and arms down to 90 degrees)
4. Glute press with heels on box
5. Med ball slam skaters (skaters side to side with a med ball throw in between each)
6. Slam ball push-ups
7. KB squat and press
8. Assault bike

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