“Last Chance” New Year’s Eve Open Gym WOD Notes:  Today is the last chance to knock some 2014 goals off the board.  Come in between 8:00 and 11:00 a.m. to do any workout you want! …

Complete for time in any order: 23 muscle ups 47 box jumps (24/20") 79 KB swings (53/35#)

Overhead Squat 6x2 (85%) Then Death by overhead squat (50%, count by 2's for 10 minutes)  

"Holiday Repentance" Partner Interval - complete 20 rounds (10 each) for time of: 3 power cleans (205/125#) 10 wallballs (20/14# to 10/9')

At home WOD #3: AMRAP in 10 minutes of: 30 mountain climbers (15R/15L) 20 hollow rocks (face up) 20 yd bear crawl Post rounds and reps to comments.

At home WOD #2: Complete for time: 30 burpees rest 1 minute 30 burpees Post total time to comments.

At home WOD #1: Complete 3 rounds for time of: 20 push ups 30 sit ups 40 walking lunges (20R/20L) Reminder:  ICA is closed Wednesday, Thursday and Friday this week.  If you're itching for a…

"Grace" 30 clean and jerks (135/95#) WOD Notes:  For anyone who would like to add some variety to Grace, you could try heavy Grace, squat grace or even double grace.  No matter which version there…

Box Squat 8x4 (80% 1RM) Then 30 seated box jumps NFT (high)