Max Effort will be Re-Opening at 5am on Tuesday Jan 5th. Normal schedule with conditions starting back at 7:30pm next week. PLEASE SIGN IN THROUGH ZENPLANNER to reserve your spot!
Monday Jan 4th Home WOD
12-11-10-9-8-7-6-5-4-3-2-1
Burpees
20 Air Squats
you will complete 12 Burpees & 20 Air Squats,
11 Burpees & 20 Air Squats, 10 Burpees & 20 Air Squats....all the way down to 1 Burpee & 20 Air Squats.
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
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups