WOD Monday January 4th

Weightlifting Club Sign up: Today is the day to sign up for our Monthly Weightlifting Club. Classes will be Monday and Wednesday @ 6:30 p.m. and Saturday @ 10 a.m. Cost is $40.00 for current Unlimited Members and $60 for Non-Members/Open Gym Members. Sign up tonight at 6:30!

Warm up: 500 meter Row, 10 Swimming Frogs, 10 Glute Ham Sit up, 10 Glute Ham Raise

  1. Front Squat: 5, 5, 5 @ 80%

2. For Time:

30 Pull ups

30 Thrusters

20 Chest-to-bar Pull ups

20 Lunges (per leg)

10 Strict Pull ups

10 Thrusters

5 Bar Muscle ups

5 Lunges (per leg)

gerrod

 

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