Monday, December 21, 2015

This week our holiday schedule will be as follows: Thursday, Christmas Eve we will close at 1:00 p.m. Friday, Christmas Day we will be closed all day. Saturday we will be back to our normal 9:00 a.m. workout.

Congratulations to all our lifters who competed Saturday at the GA/AL LWC Weightlifting Championships in Savannah. Great job to James Evans, Justice, Ian, Desmond, Braylin, Mitchell, Zach, Josh, Damonte, Omar and Molly (not pictured).
Arm/Leg Swings
250m Row
2x10 of:
Mountain Climbers
Kipping Glides
DB Thrusters
Then:
Bear Complex up to your WOD weight

"12 days of Christmas”
This WOD is completed just like the song!!
1 Shoulder Press, then 2 Front Squat and 1 Shoulder Press, then 3 PP 2 F. Sqt 1 Shoulder Press, etc
Rx = 95/63# Merry Christmas
 1 Shoulder Press
 2 Front Squat
 3 Push Press
 4 Back Squat
 5 Push Jerks
 6 Hang Power Cleans
 7 Deadlifts
 8 Barbell Push-ups
 9 SDHP
10 Lateral Bar Hops
11 Squat Cleans
12 Power Snatch
Rx+ = 115/73#

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