WED27DEC2017

319345FF-633F-4067-B64E-04726CF5B573

New Years Schedule:
Dec 31st: Closed
January 1st: Closed
January 2nd: Regular Schedule

WOD
Strength
Clean w/ 2 sec pause 2″ off ground: 60/3, 70/2, 80/1x5sets

Conditioning
In teams of two, alternating complete rounds for 5 Rounds each, for Time:
18/15 Cal Row
8 DB Squat Clean Thruster (50s/35s)

Extra
5 rounds for time:
10 UB DL (50% 1rm)
10 alt. pistols
2 wall walks

3 sets of:
5 Hollow rocks + 5 arch rocks + 10 hollow/arch kips on bar

8 sets of:
5 CTB Pullup + 5 regular pullup

After
Accumulate 4 min. static shoulder box stretch

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