December 30th

Friday (New Years Eve)
6:00am- All-levels
9:30am- Yoga
11:00am- Open Gym/lifting
12:00pm- All-levels

*NO 5:30pm CLASS

Have a safe and Happy New Year!!

We have been focusing hard on the Olympic lifts for the past few weeks. Today it really showed as many were setting PR’s during our skill session. Phil Tassi nailed a smooth 215 lb snatch. Josh Pozmantir used the split snatch to find a 155 lb lift.

The workout was all about explosive endurance. Every minute on the minute called for 5 quick box jumps, then the remainder of the minute swings and pushups. Basic functional movements deliver great results. Awesome workout today Rogue athletes!

SKILL
Snatch
1 on the minute for 10 minutes (10- total lifts)

Phil Tassi- 215 (10lb PR)
Josh Pozmantir- 155 (5lb PR)
Savanna Wilson- 100 (5lb PR)

WOD
12 minute AMRAP
10- KB Swings (53/35)
10- Ring Push-ups
*Every minute on the minute do 5 box jumps (24″/20″)