INGUZ Fitness + Nutrition
**NEW YEARS HOURS AT INGUZ**
All slots must be reserved through the TRIIB app
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Friday, December 31st
5:15 am – CrossFit
6:15 am MOVE 45
9:00 am – CrossFit
10:00 am – Open Gym
11:00 am – Open Gym
12:00 am – CrossFit
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Saturday, January 1st
CLOSED – HAPPY NEW YEAR!!!
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INGUZ WOD
“Sam’s Jam”
5 Rounds:
30/21 Calorie Row or 21/15 Calorie Bike
1 Round of “DT”
Rest 2 Minutes Between Rounds
Round 1: (185/135#)
Round 2: (165/115#)
Round 3: (155/105#)
Round 4: (135/95#)
Round 5: (115/85#)
1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
* There is a 30 minute time cap on this workout. Post time to the whiteboard.
ACCESSORY WORK
On the 3:00 x 5 Sets:
9-7-5-3-1 Hang Power Cleans
After Each Set:
1 Rope Climb
MOVE 45
12 Minute AMRAP:
20 DB Drags
20 Plank Leg Lifts
20 Sumo Deadlift
2 Minute Rest…
12 Minute AMRAP:
20 Goblet Squat
20 Plank Up/Downs
20 Heel Touches
