December 2018

Classes at 5, 6, 7, 8am Today, and Annual Industrious Celebration Tonight at 7pm! And Happy Birthday Kamra!

INDUSTRIOUS 60 CLASS
2 times through:
AMRAP 4 minutes:
20 Squats
10/7 Calorie ski or bike
– Rest 30 seconds –
AMRAP 4 minutes:
20 Alt 1-arm DB Snatch (50/35#)
10 Toes to bar
– Rest 30 seconds –
AMRAP 4 minutes:
20 Lateral bar hops
10 Hang power clean (125/85#)
– Rest 30 seconds –
AMRAP 4 minutes:
20 Russian twist w/ plate (45/25#)
10 Push ups
– Rest 30 seconds –

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Merry Christmas Eve!

On a 35-minute clock:
“Pukie Brewster”
For time:
150 Burpees
*Call time when you’re done!
*Compare results to 6/17/2014
Then, AMRAP w/ remaining time:
30 Alt 1-arm DB Snatch (60/40#)
30 1-arm DB Thruster (60/40#) *switch arms every 5 reps
20 Lunge steps holding DB at chest (60/40#)
20 Toes to bar

*2 scores: Your burpee time, and your rounds + reps

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Holiday Schedule Coming Up Tomorrow through Wednesday

3 Rounds:
10 Seated heel taps over KB
20 KB Swing (50/35#)
30 Hang squat clean thruster (95/65#)

Then, 3 Rounds:
10 Seated heel taps over KB
20 KB Swing (50/35#)
30 Back squat (125/85#)

Then, 3 Rounds:
10 Seated heel taps over KB
20 KB Swing (50/35#)
30 Deadlift (175/115#)
*36 minute time cap

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ANNOUCEMENTS

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