160111

*Announcements:
• Sign-Up For Class
• Non-Barbell Class starts tonight at 5:30PM!
• New Schedule Starts today!

Pre-Wod:
3 min AMRAP:
5-10-15-20-25-30… Dubz*
*Each set must be unbroken

7 min AMRAP:
5 Thruster 45/35-lb
4 Burpee Box Jump Over
3 Strict Chest-2-Bar

1 Round Side-Butt
40 PVC Passthrough

Workout of the day for Monday, January 11th, 2015:

“Nancy”
5 Rounds (18 min cap):
Run 400M
15 OHS 95/65-lb

“After Party”
7 x 15 GHD Sit-Up*
Crossover Symmetry “Iron Scap”

*Scale GHD appropriately—ask a coach.

“Sweat Sessions” Workout for Monday, January 11th, 2015:

3 Stations, In Teams of 2-3, 1 person working at a time:

Station 1:
6 Alt Lunges
12 “See-the-Light” Sit-Ups

Station 2:
6 KB Box Step-Up
6 Push-Up

Station 3:
15 Calorie Row
10 WallBall