UPDATED HOLIDAY HOURS:   Sunday December 23rd 8-10am Open Gym (This is only for THIS SUNDAY), December 24th 6, 7, 8am Classes, 9-10:30am Open Gym.  December 25th – Closed.   December 31st 7am and 8am Classes, 9-10am Open Gym Only.  Jan 1st – Closed.  Please be respectful of Open Gym times and have your workouts complete and equipment put away by close. Mahalo! 

WOD:

#vader

3 Rounds: (15 Min Cap)

24/17 Calorie Row

21 Wallballs

18 Alternating Dumbbell Snatches

15 Lateral Burpees over DB or Bar

Rx Wallball – 20/14 (Males 10′ Target, Females 9′)
Rx Dumbbell – 50/35

CASHOUT:

#body armor

3 “Giant Sets”:

8 Bench Press Repetitions (Build up in load)

Max Strict Chest to Bar Pull-Ups

20 Weighted Sit-Ups

Rest as needed.

OPTIONAL OLY WORK:

On the Minute x 10:

1 Push Jerk
1 Split Jerk

All repetitions are taken from the rack. 
Percentages are based off best 1RM Split Jerk.

Set #1 – 50%
Set #2 – 55%
Set #3 – 60%
Set #4 – 65%
Set #5 – 70%
Sets #6-10 (5 Sets) – Build to a heavy complex for the day.