By January 14, 2022 No Comments
Saturday, January 15


Happy Birthday Coach MK & Ryan Rooks!

Holiday Schedule for Martin Luther King Jr. Day on Monday, January 17th: Classes at 6am, 9am & 5:15pm only; Open Gym from 5-6am and 11am-2pm

10 Leg swing
10 Air squat
5 Up down dog
10 Tuck up
10 Fire hydrant
P1 Row 150m while P2 Burpees then switch
3 Deep squat complex
6 DB Thruster
5 Pullup

A) Every 2:30 for 5 sets
6 Back Squat Building
Build heavier than last week.

B) Partner WOD
10 Minute AMRep:
Max rep Pullup (No more than 100reps for each person. If you complete 100 as an individual you rest while partner rows.)
Max Row Meters

2 minute rest

10 Minute AMRep:
Max rep DB Thruster (Rx-35/25#, Scale I-25/15#, Scale II-15/7.5#) (No more than 75 reps per person)
Max Row Meters
*Both partners working at the same time. Switch every 250m.

1:00 Lizard
:30 Side puppy

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