Tuesday Workout: Deadlift, KB Step Up, AMRAP

STRENGTH

A. Deadlift, 2.2.2 x 3 sets

-Rest 10-15 seconds between clusters, and 2 minutes between sets.  Work around 70% of 1RM, max 80%

B. Kettlebell Front Rack Step Up, 3 sets of 5/leg

-Rest up to 90 seconds between sets.  Box height should be set up so that knee is in line with hip or only slightly above hip.  Hold a kettlebell in each arm in front rack.

WOD

Level 1

AMRAP 12:

• Row x 500m
• Jump Rope Single x 30
• Burpee x 3
• Push-up Hands on Box x 12

Level 2

AMRAP 12:

• Row x 500m
• Double Under x 30
• Handstand Push-up x 15

Please Note Our Holiday Schedule Changes

• Wed 12/23: No Intro/Essentials or 6:45pm CF Class, all other classes on
• Thur 12/24: Closed
• Fri 12/25: Closed
• Sat 12/26: 10AM Make-up and Intro Canceled (All other classes on)
• Sun 12/27:  All Classes on (including Comp Class)
• Mon 12/28: Regular Schedule
• Tues 12/29: Regular Schedule
• Wed 12/30: Regular Schedule
• Thur 12/31: CF Classes at Noon and 445PM only, Strength Moved to 5PM
• Fri 1/1: New Year’s Day Workout at 4PM Only
• Sat 1/2: Back to Regular Schedule

Be sure to check our online Scheduler for up-to-date schedule information. Thanks!