Holiday hours:

Dec 22nd Saturday: Christmas WOD- 9am, 11am

(12 days of Christmas)

Dec 23rd Sunday: closed

Monday Christmas Eve: closed (possible open gym time)

Tuesday Christmas Day: closed

Dec 26th Wednesday: 5-7am open gym, 4:30-7:30pm open gym

Friday 21 Dec 2018

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a

4RM front squat

Plus

2×3-4 @ 90% of ☝️

As Many Reps as Possible in 8 minutes

10 Deadlifts 95/135

15 Box Jumps 20/24

15 Deadlifts 135/185

15 Box Jumps 20/24

20 Deadlifts 155/225

15 Box Jumps 20/24

25 Deadlifts 185/275

15 Box Jumps 20/24

30 Deadlifts 205/315

15 Box Jumps 20/25

35 Deadlifts 225/365

15 Box Jumps 20/24

*no workout is worth a back injury. Please pick manageable weights*

Scale:

Deadlift

A) 115/135/185/225/275/315

B) 105/115/135/185/225/275

C) women’s RX

D) 75/95/135/155/185/205

E) 65/75/95/135/155/185

F)55/65/75/95/135/155

G)35/55/65/75/95/135

Extra Credit

3-5 rounds

20 steps death march

8-10 GHRs (sub back extensions if needed)

15-25 GHD sit ups