CrossFit GBAR3 WOD
Monday, Dec 25
CLOSED-MERRY CHRISTMAS!
Tuesday, Dec 26
CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM
STRENGTH/WOD
EMOM for 8 minutes
2 push press + 5 DB front squats, 45/30
rest 4 minutes
EMOM for 8 minutes
2 back squats + 5 DB push press
Wednesday, Dec 27
CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM
WOD
row 1000m, then
3 rounds
15 wall ball shots, 20/14
15 box jumps, 24/20
15 KB swings, 55/40
15 slam balls, 30/20
Thursday, Dec 28
CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM
STRENGTH
deadlift 5 x 5
WOD (see 06.26.23)
AMRAP in 4 minutes
3-6-9 …
shoulder press, 95/65 (rack)
air squat
Friday, Dec 29
CLASSES AT 7:30 and 8:30 AM, 4:30 and 5:30 PM
WOD
21-15-9
power snatch, 95/65toes to bar
50 DU’s AFTER each set