161231 ~ Good Bye 2016!!

Last Day Of 2016....one last WOD before we ring in the New Year!! If we don't see you at the box have a happy and safe New Year's eve! 

We will be running 1 class on New Year's day at 11am.......Let's set the tone for 2017!  Let's start the New Year with a bang!

Strength:

Makeup Saturday!! 

20 min to Makeup 1 of the following:

1 RM Backsquat

1RM Front Squat

1RM Deadlift

1RM Shoulder Press

1RM Bench Press

Heavy Clean Complex: Power Clean - Push Jerk - Front Squat - Squat Clean - Split Jerk

Heavy Snatch Complex: Full Snatch - OHS - Hang Full Snatch - OHS

Conditioning:

"Counting Down to 2017"

10-9-8-7-6-5-4-3-2-1

Power Clean (155/115#)

**20 DU's + 17 AB Mat Situps in between each rnd**

Cash Out:

Mobilize & Socialize!!  Happy New Year!!!


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