Holiday Schedule:

Dec 23rd 5am, 6am, 9am, noon, 4:30pm

Dec 24th 6am & 11am

Dec 25th open gym 4pm-6pm

Dec 26th regular schedule

WODtimes:

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

WOD:

Group foam roll/mobility

Teams of 2:

For time:

6 rounds (3each) 

20 weighted pistols (10/10) 35/54lbs 

20 cal row 

Switch 

Then

6 rounds (3each) 

10 hang power snatch 95/135 

10 burpee box jumps 32/28

Switch 

Extra Credit 

Rest 5mins 

For time 
100 chest to bar pull ups (indv 50) 
Scaled:

Weighted pistols: less weight, no weight assisted pistols, goblet squats, air squats 

Power snatch: no more that 65% of 1RM