Friday

FRENZY SCHEDULE!!!

 

Our Christmas Holiday Schedule will be as follow:

 

Saturday 12/19/15 — Frenzy Holiday Party @ 3 pm

 

Wednesday 12/23/15 – NO 7pm CLASS

 

Thursday 12/24/15 – 9 am ONLY

 

Friday 12/25/15 – MERRY CHRISTMAS – CLOSED

 

Saturday 12/26/15 – 8 am ONLY

 

Wednesday 12/30/15 – NO 7pm CLASS

 

Thursday 12/31/15 – 9 am ONLY

 

Friday 1/1/16 – HAPPY NEW YEAR 2016 – CLOSED

 

Saturday 1/2/16 – 8 am ONLY

 

_______________________________________________________________________________

SKILL

 

3 Rounds of

 

40-50 DU’s

12 TTB

20 Partner Laying Chest Passes

 

STRENGTH

 

Bench Press + 5# (Week 1 – Cycle 3)

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 75%

5 +@ 85%

 

(15 min cap)

 

OLY

 

Power Snatch + Hang Snatch + Snatch + 2 OHS 

In 18 min find today’s heavy complex

 

WOD

 

3 Rounds of:

 

500 m Row

15 CTB Pull Ups

rest 2 min

 

L1 – 400m/300m  + 15 banded Pull Ups

L2 – 500m/400m + 15 Pull Ups