This week’s schedule:

Wednesday 12/31 (NYE) all normal classes except 6:30pm

Thursday 1/1/15 – CLOSED for New Years Day

Friday 1/2/15 – My Mom’s birthday!!! – business as usual

For the complex, the bar will start on the ground and you will do the listed movements in order. Take as many sets as you need to find the max successful weight you can do for the entire complex. The metcon is a format that we are familiar with: you will partner up and partner A will start at one end of the gym, do 10 air squats, do a suicide run, and then return to finish with 10 sit ups. Once partner A is finished with the 10th sit up, partner B may begin their first round. Do a total of 10 rounds as a team (5 each).

Strength

20 minutes to find a max complex:
Power clean
Hang clean
Push Press
Jerk

Conditioning

Alternating with a partner, 10 total rounds for time (5 each):
10 air squats
1 suicide run
10 sit ups