Monday WOD – 122815

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Goal Setting for 2016
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Holiday Schedule Update
Monday, Dec. 28th through Wednesday, Dec. 30th – Regular Schedule
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. Every 2:00 for 4 sets:
8 Front Rack Lunges – across, each leg

2. Every 3 Minutes for 4 Rounds:
ME UB Double KB Swings 53/35
1:00 ME Double Unders

Performance
WEIGHTLIFTING:
1. 3-position Snatch – EMOMx6

CLASS:
1. Every 2:00 for 4 sets:
8 Front Rack Lunges – across, each leg

2. Every 3 Minutes for 4 Rounds:
ME UB Double KB Swings 53/35
1:00 ME Double Unders

STRENGTH:
1. Strict Press: 3×10 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