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Monday 12/12/16 WOD

By Vernon

Warm-up

Class Schedule

Top of the hour 0-10 min

General full body warm up

10 min-17 min Specific warm up squat therapy teach & check for proper back squat

19 -32 5x8 back squat 34 min- 46 min WOD

50 min- 55 min group stretch

Back Squat (5x8) 50%

Metcon (AMRAP - Rounds & Reps)

12 Min Amrap

10 Pull Ups

12 Push Jerks 135/95

14 Box Jumps

DO not drop from overhead. Scale 115/80 95/65

IF YOU CANNOT DO THE FIRST ROUND OF PUSH JERKS UNBROKEN YOU MUST SCALE.

COACHES WILL RECOMMEND YOUR PUSH JERK WEIGHT .

Hours

Monday6:00AM - 8:00PM
Tuesday6:00AM - 8:00PM
Wednesday6:00AM - 8:00PM
Thursday6:00AM - 8:00PM
Friday6:00AM - 7:00PM
Saturday9:00AM - 12:00PM
SundayCLOSED

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