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Thursday December 27, 2012

Abbate WOD on Boxing Day

Abbate WOD on Boxing Day

It was great to see so many come out for the emergency Boxing Day WOD. The place smelled of stale eggnog and pan drippings afterwards. Mission accomplished.

Heads up for hours next week! We’ll be running mostly a full schedule on Monday (New Years Eve). There will be limited classes in the evening. Hours to be announced. We will be open New Years Day with the same sort of idea as we did for Boxing Day, Open Gym from 10-2 and a programmed Group WOD at Noon.

Back to your regular programming:

Warmup
5 Rounds (not for time)
5 Kickup to Handstand
15 Hollow Rocks

Strength
Bench Press 3-3-3-3-3
Use the heaviest weight you can for each set. 2-3 minute break between sets

WOD
Fitness
Two rounds for time of:
Run 400 meters
30 Ring Rows
35-45 pound Front squat, 30 reps
30 Leg Raises
25lb Kettle Bell Swing, 30 reps

Performance
Two rounds for time of:
Run 800 meters
30 Pull-ups (assisted if necessary)
95/65 pound Front squat, 30 reps
30 Knees-2-Elbows
95/65 pound Power clean, 30 reps

RX
Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

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