Patriot – Monday 131223

Christmas Schedule update: Tues Dec 24 0930 and 1200 only at Patriot (0645 at Potomac), Wednesday Dec 25 CLOSED, and Thurs Dec 26 1200, 1630, 1730, 1830, 1930 only.

PCF is looking for your feedback on what we’re doing well and where we can improve. The survey will be available here until Midnight December 26.

PCF Paleo Challenge 24 Hour Sale goes from 8pm Sunday to 8pm Monday!!!! Save 30% off!!! Click here to register!.

Squat
2-2-1-1-1
Do not max out. We will be building to that in a week or two.

5 Rounds
8 Burpees
10 Thrusters (95/65)
12 DB Hang Snatches (50/35)
Rest 90 Seconds
Switch arms once on the snatches. These should be sprints with nothing broken. Scale accordingly.

LII
5 Rounds
8 Burpees
10 Thrusters (75/55)
12 DB Hang Snatches (40/30)
Rest 90 Seconds

LI
5 Rounds
8 Burpees
10 Thrusters (65/42)
12 DB Hang Snatches (30/20)
Rest 90 Seconds

Leave a Reply

Bitnami