INGUZ Fitness + Nutrition
**CHRISTMAS WEEK HOURS AT INGUZ**
All slots must be reserved through the TRIIB app
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Thursday, December 24th
7:00 am – CrossFit
9:00 am – CrossFit
10:30 am – CrossFit
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Friday, December 25th
CLOSED – MERRY CHRISTMAS!!!
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INGUZ WOD
“Layover”
5 Rounds For Time:
15/10 Calorie Assault Bike or 20/15 Calorie Row
10 Chest to Bar Pull-ups
Directly Into…
5 Rounds:
10 Power Cleans (95/65#)
10 Push Jerks (95/65#)
* There is a 25 minute time cap on this workout. Post time to the whiteboard.
HOME GYM
10 Rounds For Time:
200 Meter Run
15 Alternating Dumbbell Hang Clean and Jerks
AFTER PARTY – Threshold Conditioning
On the Minute x 6 Rounds:
20 Second Assault Bike
40 Seconds Rest
Rest 2 Minutes…
On the Minute x 4 Rounds:
30 Seconds Assault Bike
30 Seconds Rest
Rest 2 Minutes…
On the Minute x 2 Rounds:
40 Seconds Assault Bike
20 Seconds Rest
MOVE 45
4 Rounds:
(45 seconds work : 15 seconds Rest)
Reverse Lunge
Jump Rope or Lateral Hops
Mountain Climbers
Air Squats
