12 / 31 / 2014

Tonight’s last class will be the 5:00 class. The gym will be closing at 6:00. No classes Thursday and we will return to a normal schedule on Friday.

General warmup. Today we’re going to hit the squat position and the pecs and delts.
Warmup with a couple of 500m Rows at 75 – 80%.

“Nasty Girls”
3 rounds

50 Air Squats
7 Muscle-ups
10 Hang Cleans (135/95)

Nasty Girls is just that, nasty. A nice way to end 2014.

Post WOD
Roll it all out for the last time this year.

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