December 23, 2013

 Nothing says MERRY CHRISTMAS like lifting HEAVY SH&T.

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CHRISTMAS HOLIDAY SCHEDULE:

Monday:   Full Schedule

Tuesday:   8am, 10am, Noon

Wednesday:   Closed

Thursday-Saturday:  Full Schedule

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WOD:

The Devil’s Tabata

Row for Calories

Box Jumps (24/20) Step Down!

Push Press (95/65)

Deadlift (225/155)

Complete 8 cycles of each movement prior to moving on to next movement.

A cycle is 20 seconds of work, 10 seconds of rest.

There is NO rest between movements.  You only have 10 seconds.

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WOD Tips:  Tabata should not be considered a 20 second sprint each each cycle.  After the first two rounds, decide on a rep count, then try to hit that same rep count each of the remaining rounds.  

Your goal is to remain consistant across all eight cycles.

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Supplemental Performance Training:

In 5 sets, establish a 3RM Snatch

(Touch-N-Go, if possible)

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Core for time:

25 GHD

25 Toes-2-Bar

25 Two-touch Sit-ups