Thursday Dec 27 2018

Christmas Schedule

Thurs Dec 27-Sat Dec 29 - regular schedule
Sunday Dec 30 - closed - no open gym
Monday Dec 31 - Open gym 9am
Tuesday Jan 1 - closed - no classes or open gym
Wednesday Jan 2 - back to regular class schedule

Part A

5 sets of complex - try to string the movements together  
3 TTR   
3 C2R or rMU   
1 TTB
1 C2B or rMU

Part B

10minAMRAP
9 cal on bike
9 HSPU        GP - 10 sec HS Hold x 3,  OP - HSPU,   CP - HSPU
9 Box jumps   GP - stepping (20/14)   OP - Jump or Step  (20/18)    CP - 24/20
2 min rest

10min AMRAP
9 cal row    
9 Dips       GP - solid structure,   OP - Ring     CP - strict ring
9 KB swings   GP - 1.5/,  OP - 1.75/1.25   CP - 2/1.5

2min rest  

10min AMRAP    
9 Burpees
9 push ups GP - from the knees,  OP - Full Push Ups,  CP - Hand Release
9 OH walking lunges/leg    GP - 25/15    OP - 35/25   CP - 45/35 (one weight in single arm)