Wednesday Workout: 5 Sets, Gym Strength Work

20

WOD

Level 1

4 Rounds for Total Time (including rest):

  • Box Step Up x 6
  • L-Seated Dumbbell Press x 9
  • Deadlift x 12
  • Burpee x 15
  • Rest 90 Seconds

Level 2

5 Rounds for Total Time (including rest):

  • Box Jump (30/24) x 6
  • Handstand Push-up x 9
  • Deadlift (225/155) x 12
  • Bar Burpee* x 15
  • Rest 90 Seconds

*Bar facing if space allows, otherwise lateral.

CASH OUT

3-5 Sets:

10x Push-up, 10x Ring Row, 20x Hollow Rock

Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Wed 12/28: No 8:00AM or Intro Class (Essentials is still ON!).
  • Thu 12/29: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

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