Dec 23 2013 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
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 | (330) 620-5128
              

Dec 23 2013

Dec 23 2013

Welcome to our holiday week! Sign up at the gym for the 2013 Holiday Party this Saturday, we need a count for some food. Also, bring a $5 white elephant gift!

As a reminder this weeks schedule is below:

M – 23rd – 9a-12p and 5p-7p
T – 24th – 9a-12p
W – 25th – CLOSED
R – 26th – 9a-12p and 5p-7p
F – 27th – 9a-12p

Each gym time is an Open Gym which means that while I’ll have a suggested WOD below you can do whatever you like. It also means that warmups and getting the WOD started are up to you.

PLEASE DO NOT MESS WITH THE CLOCKS let a coach ONLY start or stop a clock for you so that you don’t accidentally screw up somebodies WOD.

High Bar Back Squat
Work Up to a Heavy Single (at least 90% of your 1RM or greater. If you’re feeling good try for a new 1RM).
-Then- 1 HBBS every 30 for 5 min at 85% of the heavy weight you just established in the first part.

WOD
“2007”
from the 2013 and 2007 CrossFit Games

1k Row
-then-
5 Rounds
25 Pull Ups
7 Shoulder to Overhead (135/95)

Comp Work
10 OTM
1 50′ Yoke Walk (heavy) – Small Side ONLY
5 Burpees

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