Christmas Schedule

December 22nd – No 6:30pm class. All other classes as usual.
December 23rd – Open only 9am-11am.
December 25th – Closed.

Strength / Skillwork

Back Squat
3-3-3-1-1-1-1
Warm-up sets @ 3 reps, 55-65-75%
Working sets @ 1 rep, 85-95-100% PR

WOD

3 Rounds for Time of:

• 8 Strict HSPU
• 10 Strict Ring Dips
• 12 Pistols
• 14 Push-ups
• 16 Strict Pull-ups

Check 4/28/2015 for first time ever done at FTX.

Rx+: As Written, Plus Cash-out: Take 3:00 to build up to your heaviest DB/KB weighted Pistol Squat. Must do the same weight with both legs. Subtract :01 for each pound of DB/KB.

Rx: Kipping allowed, Bar Dips allowed, Pistols to a 16″ Box

Scaled/Endurance: Double Rep counts w/ Modified movements. Shoulder P/U, Bench Dips, Air Squats, Kneeling Push-ups, Ring Rows.

Elements

:30 intervals, 6x Through

• Ball Slam, 20/15#
• Step-up
• Ring Row
• Burpee
• Wall Ball, 14/10#