Friday, 12.1.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
Holiday Party December 6th @ 6:30pm (NO 6:30 CLASS)
We don’t often do this but, today we’d like to wish a special Happy Birthday to the assumed patriarch of our gym, Sam Thomas. Sam- you are a great husband, father, friend, Pops and every guy’s role model in the gym. We all love you and the gym just wouldn’t be the same without Sam Thomas.
Warm up:
3 Rounds-
200m Row
6 Burpees Over the Rower
Mobility:
Overhead
Hips
Shoulders
Strength:
Snatch Complex
-1 Power Snatch + 4 Second down to mid shin + 1 Hang Snatch (mid shin)
WOD:
Sam Thomas Birthday WOD
15min AMRAP-
12 Burpees
1 Squat Clean 225/155# (Sx1: 185/125# Sx2: 135/95# Sx3: 95/65#)
19 WallBalls 20/14#
60 Double Unders
Accessory:
Weighted Plank Holds (elbows)
3x 30 seconds
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