Events for December 2022

Friday, 7/1
June 30, 2016
Sunday, 7/3
July 2, 2016

REMINDER: Holiday Hours for Saturday 7/2

14th Street location
– 9am Open Gym as scheduled
– 10am, 11am, & 12pm classes as scheduled
– Base Camp as scheduled
– Free Intro is CANCELLED
– Open Gym from 1pm to 2pm ONLY

H Street location
– 9am Open Gym as scheduled
– 10am class as scheduled
– Base Camp as scheduled
– Free Intro is CANCELLED
– Open Gym from 11pm to 1pm ONLY

Warm-Up
4 Rounds of
5 PVC Dislocates
5 PVC Sotts Press to OHS
5 Plank to Squat
5 Jump Squats

Strength – Power Snatch (35 min)
Prep:
3 x 1 Pause Extension + 2 Hang Hi Pull + 2 Hang Power Snatch;
3 x 1 Hang Power Snatch + 1 Power Snatch

Work (Power Snatch):
2-2-1-1-1-1-1-1
– Same weight for last 4 rounds of 1 rep

Met-Con
6 Rounds of

:30 Alt DB Snatch
:30 Rest

:30 Knees to Elbows (scale to hanging knee raise)
:30 Rest

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