3 January 2014

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CLASS SCHEDULE FOR INCLEMENT WEATHER:  All this is just a reminder that we will follow the closure status of the Office of Personnel Management (OPM) in the event of inclement weather.  If the government is closed tomorrow then we will cancel the early a.m. classes (5 a.m., 6 a.m. and 7 a.m. classes) at both locations.   If the Government is open we will run classes.  Please be sure to check the status at the OPM site (www.opm.gov) prior to coming in tomorrow, in the event of closure.  We want to ensure that our coaches and members are safe when driving in extreme weather conditions.

 

PARTNER WOD:

Teams of Two Complete in 16 Minutes:

  • 10 Rope Climbs
  • 30 Snatches (Rx: 115/85; S: 95/65)
  • 40 Pistols
  • 50 Burpee Pull Ups

…then with remaining time complete max rep Overhead Squat

 

CORE:  

40 BB Windshield Wipers (A:  115/85; Rx:  95/65)

 

MOBILITY: 

Ankle Restriction