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Quick Announcements:
- Christmas and New Years Schedule:
- Monday 12/18 – Saturday 12/23 are normal hours
- CLOSED Monday 12/25 and Tuesday 12/26
- Wednesday 12/27 – Saturday 12/30 are normal hours
- CLOSED Monday 1/1/18
- Evening (6&7pm) on Tuesday 1/2/18
- Wednesday 1/3/18 we return to normal hours
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Mindset:
“Winners are the ones who really listen to the truth of their hearts.”
–Sylvester Stalone
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Nutrition:
Drink the eggnog and coquito the way it was made for you. Enjoy yourself!
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Movement:
A. Warm-Up/Skill:
Single Arm Squat Press –
*Should place weight on shoulder, proceed to bottom of a squat and strict press while maintaining good squat tension
*Goal is to warm up hips and shoulders while experiencing a different movement for several reps on each arm
B. Weightlifting:
20 Mins to establish 3 Rep TNG Snatch –
*No-regriping should be full snatches, can pause at top or in hang position
C. Metcon
For Time –
500m Row
15 Snatches (95/65) RX+(135/95)
400m Run
15 Snatches (95/65) RX+(135/95)
50 Double Unders
*Snatches can be power or full
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Recovery:
Hamstring Stretch
