Classes at 9 and 10am, open gym at 11am until noon.

“Boxing day wod”

3 rounds for reps:

1min single unders
1min 1-2,1-2, switch
1min under/over uppercut
1min sit ups
1min burpees

1min rest

Note: 1-2,1-2, switch is 1 rep. (Jab, straight, jab, straight and switch footing). Under/over uppercut is going under the rope and come out on the other side with an uppercut. Sit ups are regular standards, shoulder past the hip.

Weightlifting

There is no weightlifting classes today but for the most dedicated, come to the open gym and get it done

Snatch skills primer

Power snatch
1-1-1-1-1

Snatch
1-1-1-1-1

Snatch pulls (touch and go, no drops, not even the last rep)
3-3-3

Acc work
GHD sit ups
30
Back extension
30

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