WEDNESDAY

HOLIDAY HOURS:

THURSDAY: 8:30, 9:30 am. All evening hours cancelled

FRIDAY : CLOSED CHRISTMAS DAY

SATURDAY: 9 and 10. No weightlifting class

STRENGTH:

 snatch grip Jerk + ohs + snatch balance (off the rack)

7 x 1 New set every 2 min

(7 X 1 COMPLEX)

CrossFit WOD:

Isabell

30 snatches 135#/95#

7 min time cap

Rest 3 min:

“Grace”

30 clean and jerks 135#/95#

7 min time cap

*** Scale the weight accordingly. You should not be staring at the bar!

Extra credit:

Russian twists w medball

L/R = 1

3 sets of 15

1 min plank hold in between sets