WOD: 12/22/2014

Holiday Schedule:

Monday 12/22- All classes as scheduled

Tuesday 12/23- No 5:30am, all other classes as scheduled

Wednesday 12/24- 11:00am Only

Thursday 12/25- Closed

Friday 12/26- 12:00pm Only

Saturday 12/27- 9:30am

 

WOD

A) 

“HAIYAN”

For time:
30 Front Squats, 155/105

-then-

9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups

B)
Clean and Jerk  for 12 min.
First 3 minutes:  1 Clean and Jerk EMOM, Heavy as possible
Second 3 minutes: 2 Clean and Jerks EMOM, Heavy
Third 3 minutes: 3 Clean and Jerks EMOM, Moderate
Final 3 Minutes: 4 Clean and Jerks EMOM, Light

 

 

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