Monday WOD – 122115

Pain

Pain

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Wednesday, Dec. 30th – 4:30pm Class will be Open Gym time.
Thursday, Dec. 31st – Morning Classes ONLY!
Friday, Jan. 1st – CLOSED!
Saturday, Jan. 2nd – Regular Schedule Resumes

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WORKOUT OF THE DAY

Fitness
1. 3 Rounds:
8 Power Cleans, Heavy
1:00 ME Row for Calories
1:00 Rest (After Round 3, Rest 3:00 before starting #2)

2. 3 Rounds:
8 Back Squats, Heavy
1:00 Double Unders
1:00 Rest (After Round 3, Rest 3:00 before starting #3)

3. 150 Second cumulative L-sit hold

Performance
WEIGHTLIFTING:
1. 3-position Snatch – EMOMx6

CLASS:
1. 3 Rounds:
8 Power Cleans, Heavy
1:00 ME Row for Calories
1:00 Rest (After Round 3, Rest 3:00 before starting #2)

2. 3 Rounds:
8 Back Squats, Heavy
1:00 Double Unders
1:00 Rest (After Round 3, Rest 3:00 before starting #3)

3. 150 Second cumulative L-sit hold

STRENGTH:
1. Strict Press: 5×5 across

2. 4 Rounds:
10 Bent Over BB Row, HTLW
8 Strict TTB
ME Banded Tricep Pushdown
15 Hip+ Back Extensions
25 Banded Face Pulls