***Today’s Schedule: 8am open gym, 9am & 10am classes, 11-2pm Open Gym***
Conditioning
“Rage 12 Days of Christmas” – 2017 Version
1 Dball Over Shoulder 150/100#
2 Ring Muscle-ups or 2 GI Janes
3 Overhead Squats 115/75#
4 Power Snatches 115/75#
5 Thrusters 115/75#
6 Front Rack Lunges 115/75#
7 Hang Power Cleans 115/75#
8 Burpees
9 T2B
10 C2B Pull-ups
11 Cal Ski
12 DB Burpee Ground to OH 45/30#
WOD Notes: TD = 35-50 min. The 2017 Version should take less time (3-5 min less) than the 2016 Version. Barbell should feel very light to where you can move from one movement to the next pretty quickly!
