12 / 22 / 2014

***ATTENTION***

UPCOMING HOLIDAY SCHEDULE

Christmas Eve Dec 24 – 1 Class Only 9:00 AM

Christmas Day Dec 25 – CLOSED

Day after Christmas Dec 26 – Two classes only. 9:00 AM & 5:00 PM

Knights Christmas Potluck Dec 27th – 6:00 PM
There is a signup sheet for the Potluck at the gym.

New Years Eve – Normal Morning Classes, 3:00, 4:00 and 5:00 PM Evening Classes Only. Closing at 6:00 PM.

New Years Day – CLOSED

Pre WOD
General warmup. Today we will focus on our overhead position along with a good squat position. We will also hit the front rack stretch.

Ever 2 minutes for 10 minutes
1 Snatch (full)
*Progressive loading

We are going to use the straight-arm overhead strength and overhead stability we have been building during the Overhead Squat cycle here. There is an opportunity to PR your Snatch if your form is strong.

AMRAP 10 min
6 C2B Pullups
6 Thrusters (115/75)

Here is another very simply conceived Openish WOD, modeled after 13.5 If you need to rest at any point during the WOD make it in between movements. 6 reps each is low enough where each movement should be done unbroken. To maintain pace it is extremely important to find a rhythm in your breathing.

Post WOD
Roll your quads, hamstrings, glutes and lax ball the shoulders and upper back

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