Open gym @ 8 am ~ ONLY Class open to workout
Frosty Registration: 8-9 am
Workout Explanation and standards: 9-9:30
WOD 1: 9:30
WOD 2: 10:15
WOD 3: 11:00
WOD 4: Noon
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Sunday Funday @ 8 am
Open Gym @ 9 am
8 AM Doors Open - Registration
9 AM Wod Standards
930 AM - Quick Burn - Team Relay Run
1015 AM - Team Clean - Team Total 1RM
1100 AM - Heat It Up - Row/DL/Box Jump
1200 PM - Cardio Chipper - Bike & Burpees
See you all there!
Warmup: 4 Rounds of:
1 dumpster dash,
2 wall walks,
30 seconds side plank (per side),
6 seated box jumps
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Strength: Bench Press 6x3
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WOD: 9 Minute AMRAP:
3 Hang Power Snatch 75/55#,
3 OHS 75/55#,
30 DU's...
*Increase Snatches and OHS by 3 reps each round until time is called...
**DU's remain at 30 every round