General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

5 X 3 Power Snatch, up to 165 lbs (115 lbs)

5 Wall Ball after each set

WOD:

3 Rounds for time of:

6 Power Snatch (95/65)

12 Wall Ball (20/14)

Announcements

#1 – We are starting our 2 Nutrition Challenges on January 12th!  Click here for details.

#2 – Starting today we now have 6 and 8am classes on Tuesdays and Thursdays!  Check out the full schedule here.  We now offer 24 classes each week so sign up for what works best for you!

#3 – Bod Pod will be at the gym this Saturday!  If you want to get tested let a coach know.