Monday, 1/25

NOTICE: Well, let’s hope this is the last schedule adjustment of the week!
Class schedule for today (Monday, 1/25):

• Morning classes (6am, 7am, & 8am Open gym) – CANCELLED;
• Noon classes & 1-2pm Open Gym (BOTH GYMS) – will take place as scheduled!
• Evening classes:
  • 14th Street = 4:30, 5:30 and 6:30pm classes will take place as scheduled (7:30pm class is CANCELLED);
  • H Street = 4:30 Open Gym, 5:30pm class, and 6:30pm Open Gym will take place as scheduled (7:30pm class is CANCELLED)

Update for Tuesday, 1/26 to follow (which hopefully reads “Back To F’n Normal!!”)

Warm-Up
3 Rounds of
10 Squats
10 Arm Circles
10 Reverse Hand Spider Lunges
10 Alt Dead Bugs

Met-Con
Prep:
1 x 3 Hang Hi-Pulls + 6 Front Squats + 6 Strict Press (bar only);
1 x 3 Hang Power Cleans + 3 Front Squats + 3 Push Press (light);
1 x 2 Cleans + 2 Thrusters; then,
2 x 2 Clusters

Work:

Every 1:30, for 5 Rounds, complete:
3 Clusters + 15 Squats (unweighted)

REST 1:30

Every 1:30, for 5 Rounds, complete:
5 Thrusters +4 Bastards

REST 1:30

Every 1:30, for 5 Rounds, complete:
10 Thrusters + 5 V-Ups

– Weight Options (Cluster / 5 Thrusters / 12 Thrusters)
M: 185/135/95, or 155/115/85, or 135/95/75, or 115/95/65
W: 123/93/63, or 103/78/58, or 93/63/53, or 83/63/45