WOD / MONDAY, DECEMBER 31

REMINDER only morning classes today!

Come in for the last workout of 2018! We want to thank all of our members for making this last year an incredible one. We look forward to another year of bringing you the best experience possible and can’t wait for what’s to come in 2019!

WOD

“2018”

AMRAP in 20:18 of:

12 Deadlifts, 115lbs/75lbs

31 Air Squats

12 Hang Power Cleans, 115lbs/75lbs

31 Burpees

12 Thrusters, 115lbs/75lbs

31 Pull-ups

12 Power Snatches, 115lbs/75lbs

31 Push-ups

12 Overhead Squats, 115lbs/75lbs

31 Wall Balls, 20lbs/14lbs

12 Bear Complexes, 115lbs/75lbs

31 Double-unders

Beach Muscles

3 sets of:

10 Barbell Rows

12 DB Z-Press

30 Alternating V-ups

Competitors

1. “2018”

135lbs/95lbs

2. 5 sets of:

5 RDLs

5 Push Press

5 Back Squats

5 Reverse Lunges/Leg

Rest 2:00.

Men - 135lbs, Women - 95lbs

3. Gymnastics

5 sets of:

15 GHD Sit-ups

3 Ring Muscle-ups

Rest as needed

Powerlifting (10:00am)

A. Reverse Banded Bench Press: 3 sets x 5 reps

B1. 3 sets of: 10 Seesaw DB Rows per arm

B2. 3 sets of: 30 Banded Lat Pullovers

C. AMRAP in 7:00 of: 7 Bar Dips 7 Cal Ski 7 Ring Push-ups

Rocco Di Jerlando