Holiday hours:
- 12/24 MONDAY 8am WOD, 9-10am OPEN GYM MG/MM
- 12/25 TUESDAY Closed
- 12/26 WEDNESDAY Regular Schedule
- 1/31 MONDAY 8am WOD, 9-10am OPEN GYM MG/MM
- 1/1 TUESDAY Closed
- 1/2 WEDNESDAY Regular Schedule
A) Whiteboard Brief (0:00 – 3:00)
– Metcon: Today’s Metcon is intended to be slow and heavy. Go through each round with a pace you can
sustain for 20 minutes. The deadlifts should be broken up, likely 3 x 3 and later 2 x 4.
– Metcon: Today’s Metcon is intended to be slow and heavy. Go through each round with a pace you can
sustain for 20 minutes. The deadlifts should be broken up, likely 3 x 3 and later 2 x 4.
B) Warm Up (3:00 – 12:00)
With an empty barbell:
2 rounds of:
5 Deadlifts
5 Front Squats
5 Front rack Rev Lunges ea.
5 Good Mornings
5 Yoga Push-ups OR Knee Push-ups
C) Metcon Prep (15:00 – 35:00)
1a) Deadlift: 3 x 3, adding weight each set. Rest 30s.
1b) HSPU Warm-up: 3 x 3. Rest 30s.
1c) Goblet Squat Warm-up: 3 x 5. Rest 30s.
D) Metcon (35:00 – 55:00)
AMRAP 20:
4 Strict HSPU
6 Deadlifts (275, 185)
8 Goblet Squats (70, 53)
10 Pull-Ups
Rx+:(315, 205) (88, 70) (C2B Pull-Ups)
L3: (Kipping HSPU) (225, 155) (53, 35) (10 Band Assisted Pull-Ups)
L2: (8 Box Push-ups) (155, 105) (45, 30) (10 Ring Rows)
L1: (6 Box Push-ups) (135, 95) (35, 25) (5 Ring Rows)