Holiday Hours:
Sat Dec 23rd: 9am Partner WOD
Sunday Dec 24th (Xmas Eve): Closed
Monday Dec 25th (Christmas Day): Closed
Tuesday Dec 26th: 9:30am Class only and then the gym will be closed the rest of the day for our Annual Gym Maintenance.
Strength: Press 5x5 @ 80%
Conditioning: 15min Amrap
3 Power Clean (165/115 rx +) (135/95rx)
9 Pull Ups
15 Air Squats
If using Dumbells:
(60rx+/45rx+) (40-50/25-35Rx)
30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly
Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats
MEF STORE IS LIVE!!! PLEASE READ THIS POST BEFORE PURCHASING! All of these garments we have had in the past so size according to past purchases. CREWNECK: RUNS SMALL and is more of a FITTED sweatshirt