We will be closed Friday 12/23 through Monday 12/26/16
and will reopen Tuesday the 27th with a regular schedule.
WOD: Complete the following in 7 minutes:
3 Overhead squats
Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.
Post WOD mobility: Lacrosse ball to scapular musculature, then box or floor prayer stretch, 2 minutes; Dowel IR chicken wing stretch, 1 minutes each; couch stretch, 2 minutes each
11:00 am Strength Class:
Lift: Future method sumo deadlift, Heavy single