Thursday December 26, 2019


Thursday December 26th: Both locations will have 12pm, 4:30pm, 5:30pm, 6:30pm, and 7:30pm
Friday December 27th: Normal schedule
Tuesday December 31st: 4:30pm will be the LAST class of the day
Wednesday January 1st: 10am at Harbor East Only
9am and 10am at Federal Hill Only


Strength


Back Squat 
4/4/4/4/4 
(same weight across, 70-75% of 1 RM) 


Metcon

 
____ Cal Bike 
12 Hang Snatch 
15 Hand Release
15 Push up

5 Rounds  

Fitness: 10 Cals  (75/55)
Performance: 12 Cals (95/65)
Open: 15 Cals (115/75)

Athletes: We get heavy for our Back Squats today then jump into a fast workout. Rounds should be around 2 minutes each.

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