12.23.2024 VIGOR   Recently updated !


CHRISTMAS WEEK SCHEDULE:
Monday Open
Tuesday 5:45, 7:00, and 8:15 am ONLY
Christmas Day Closed
Thursday Closed
Friday Normal Schedule

WARM UP
1/2 TABATA
Push Ups
KBS
Walking Lunges

 

STRENGTH

Dumbell Bench Press (6) 5

Dumbell Squat Clean (4) 6

WOD VIGOR
4 Min AMRAP:
30 Double-unders
15 Power Snatch 75/55
Rest 4:00
4 Min AMRAP:
30 Double-unders
12 Power Snatch 95/65
Rest 4:00
4 Min AMRAP:
30 Double-unders
9 Power Snatch 115/75
ICING
DEAD HANG Accumulate 2 min
KOT 20 VMO Squats

Leave a comment

Your email address will not be published. Required fields are marked *