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Wednesday 12/14/16 WOD

By Vernon

Class Schedule

Top of the hour General Warm Up 00-5 min

Specific Warm Up 5min -10min Posterior Chain preparing for the deadlift barbell only

10min-12min Set Up

12min-22min Deadlift

25-28 Demonstrate WOD check members for correct movements

30-50 WOD

50-60 Stretch

Deadlifts (5 sets 5 reps)

10 min to complete all sets last set should be 70% work your way up

Metcon (Time)

8- Power Cleans +2 front squats

25 push-ups

4 Rounds for time 155/105 Rx

Scaling options 135/95 115/80 95/65

Have A Great Day!!!!!!!!

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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