Dave
**Schedule for New Year’s Week**
Thursday, December 31st: 5:45am, 9am & 11am Group Class (10am Open Gym)
Friday, January 1st: Gym Closed
Saturday, January 2nd: Regular Hours
Warm-up
4 Rounds:
48sec Bent Hollow Body Hold
5 Reps Cat Cow
4 Rounds:
24 Seated Russian Twists (5-15# KB/DB)
10 Standing Hip Circles
WOD
Big Clean Complex
6 Sets of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
* Each set consists of 12 unbroken reps. Try to hold on to the bar for the entire complex. Start LIGHT and try to climb up in weight on every set, working to a max effort on set 5 or 6. Rest as needed between sets. Compare to 11.20.14. The complex should look like this…
Extra Credit – Conditioning
40-30-20-10
Assault Air Bike Calories
Abmat Sit-ups
