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Snow Update: Friday Jan 7th WOD

5 & 6 am morning classes are cancelled due to the impeding weather . Stay tuned for updates regarding 9:30am


WARM UP:

2 rounds with an empty BB:

5 front squats

5 push presses

5 thrusters

5 good mornings

5 Stiff Leg Deadlifts

5 Hollow body on the pull up bar



Conditioning: "The Seven"

7 Rds

7 HSPU

7 DB Thrusters

7 Knee To Elbows

7 Deadlifts (245/165)

7 Burpees

7 KBS (70/55)

7 Pull ups

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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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