Monday, December 24, 2018

Christmas and New Year Schedule:

Monday: December 24th: 
-7am-9am Open Gym 
-8am WOD 50 Cap

Tuesday: December 25th. GOOD
*CLOSED. No WODS

Wednesday: December 26th: 
-11am-1pm Open gym 
-Noon WOD 50 Cap

Thursday, December 27th: 
-6 AM WOD and Open Gym
-Noon WOD and Open Gym 25 Cap
-5:30pm WOD and Open Gym 25 Cap

Friday, Saturday and Sunday: December 28-30th 
Regular Schedule- 
*Friday: 6:30 pm in WOD/Open Gym Cancelled.

Monday: December 31st:
-6am 7Fit
-6am WOD 25 and Open gym
-Noon WOD 50 Cap
-Open gym: Noon-5:30pm
-4:30am WOD 25 Cap

Tuesday, January 1st: 
-Noon WOD 50 Cap and Open Gym

==============================

Overview of Week:
Monday: Holiday WOD
Tuesday: Gym Closed Merry Christmas
Wednesday: Snatch/Over Head Squat
Thursday: Deadlift
Friday: Rope Climbs
Saturday: Back Squats
Sunday: Max Height Box Jump

================================

“Santa’s lil’ helper”
In teams of 3, 1 always rowing
AMRAP 30
50 Rooftop Jump and Overs 24/20,
10 Power Snatches 135/95, Fx: 115/80
50 Icicle Push Ups, Fx: HR Push ups
10 Power Snatches 135/95, Fx: 115/80
50 Gift to Shelf 135/95, Fx: 115/80
10 Power Snatches 135/95, Fx: 115/80
50 Snowball Shots 20/14
10 Power Snatches 135/95, Fx: 115/80

Score it Rounds and Reps + Total Cals
*Elves MUST tag hands switching from reps in Movements and Rower

Translate:
Rooftop Jumps and Overs=BJO
Icicle Push Ups = HSPU
Gift to Shelf =Power Clean and Jerks
Snowball Shots = WBS