Reminder that we open at 9:30am on 12/26.

Warm-up

Strength:

Every 2min x 8min Back Squat x 5 reps @65-70%

This shouldn’t be heavy. Focus on good quality reps with solid form. You can stay at the same weight. Only increase if form is perfect.

Conditioning:

As Many Reps as Possible in 3min of:

300m Run

30 Wall Balls 20/14 to 10ft

25 Toes to Bar

20 Alternating Dumbbell Snatches Rx 35/25 Rx+ 50/35

15 Burpees to Target*

Rest 2min

@5:00

As Many Reps as Possible in 4min of:

300m Run

30 Wall Balls 20/14 to 10ft

25 Toes to Bar

20 Alternating Dumbbell Snatches

15 Burpees to Target

Rest 2min

@11:00 For time:

300m Run

30 Wall Balls 20/14 to 10ft

25 Toes to Bar

20 Alternating Dumbbell Snatches

15 Burpees to Target

*For Rx, target must be 3-5in above max reach.

You’ll have 3 scores.

1) # of reps 2) # of reps 3) time to complete the chipper. The run = 1 rep.