Warm-up: 20 Arm Circles, 5 Snatch High Pulls, 5 Muscle Snatches, 5 OHS, 5 Snatch Balance (45/25lbs), Hip Opener (1 minute each)
MetCon – Thruster Cluster:
5 sets of 5 single thrusters
Rest 10 seconds between singles: 2 minutes between sets
Try to progress in weight every set
Finisher: 500m Row (85%)
I must apologize for some confusion I may have caused earlier. Just so we are clear, this week we are open with normal hours on Monday, Tuesday, and Wednesday.
Thursday, Friday, and Saturday of this week we are closed. Next Monday and Tuesday we are closed as well then we re-open on Wednesday the 29th.
The next closing occurs on Friday the 31st. We will be closed for the evening sessions but open for the morning and noon classes. Go party responsibly on New Year’s Eve. New Year’s Day we will not have our FREE SATURDAY class so please let friends and family know.
Okay, onto the next order of business. This Wednesday all throughout the day we will be giving out treat bags to those who are dressed to impress in their tacky, gaudy, or outrageous Christmas apparel. You must workout in it though, not just show up in it. Supplies are limited. The treat bags aren’t amazing so don’t get upset. We will take names of those who come dressed and don’t get anything.
Oh and the goodies aren’t Paleo, so you can opt out of them and still come dressed up if you want,
<3 Coach Miss J
P.S. Enjoy a few of the Ktown Christmas Party pictures!