Holiday Hours
Sunday: Normal Schedule
Monday: Open Gym 12p-3p: “12/31/2017 WOD”
Strength Cycle: Cycle 3 – Week 3
Strength/Skill
E3M12M
15 Deadlift
*Touch & Go. You can rest at the hip, but not on the ground. Try to hit the same weight as last week’s 12, or even the 9s from two weeks ago!
+
L: 16 Single-Arm DB Press (8l/8r)
S: 10 Single-Arm DB OHS (5l/5r)
WOD
3 Rounds
AMRAP 3
7 SDLHP – L: 95/65; S: 135/95
7 Burpees (S: Lateral Over Bar)
7 Back Squats (from floor)
Rest 2min
*The pace should be reckless. Don’t game the first two AMRAPs
Cooldown
Bretzel
Seated Forward Fold
Daily Reading
1. The Truth About Kipping Pullups
2. Why Strength Still Matters In The Modern World
3. Creatine Grows Some Body Parts Faster
4. Tips to Curb Your Emotional Macro Spending