Extra Work

Rope Climb Conditioning (Repeat From 11-10)
For Time: 
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike

Body Armor
3x8 Stiff Legged Deadlift 
3x12 Barbell Bent Over Row - 3x12
3x16 Front Rack Reverse Lunges (8 Each Leg)
3x20 Weighted AbMat Sit-Ups

Class WOD

“Saving Grace”
In teams of (30 minute cap)
3 rounds:
75/50 Calorie Assault Bike
50 Toes-to-Bar

In Time Remaining:
30 Clean & Jerks (95/65)
30 Clean & Jerks (115/80)
30 Clean & Jerks (135/95)
30 Clean & Jerks (155/105)
30 Clean & Jerks (185/135)
30 Clean & Jerks (205/145)

*Thank you CompTrain for the awesome programming!

Announcements

  • Modified class hours from Monday December 17th to January 7th: 10:00 am and 6:30 pm class are cancelled.

  • Gym is closed December 30th, 31st and January 1st

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