Wednesday – 171213

Happy Birthday National Guard!

ANNOUNCEMENTS

  • Physical Therapy TONIGHT!!!
    • Dr. Ed Bloom will be in the gym this evening (12/13) from 6:30-8pm offering screens, dry needing, graston and more.
    • Screens are FREE, dry needing and graston are $15, graston only is $10.
    • Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot between 6:30-8pm.
  • Schedule Update
    • Saturday, December 23rd – 9am WOD only (12 Days of Christmas)
    • Sunday, December 24th – Closed
    • Monday, December 25th – Closed
    • Monday, January 1st – 10am WOD only

SWOD

Press
*Set 1 – 5 reps @ 40%
*Set 2 – 5 reps @ 50%
*Set 3 – 5 reps @ 60%

– rest as needed between sets

WOD

5 rounds for time of (17 min cap):
10 Power Clean (135/95)
12 Toes to Bar
200m Shuttle Run (50m down/50m back x 2)

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