Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.
12 EMOM
Even min: 6 Back Squats
Odd min: 3 Front Squats
Use 70% of 1RM Front Squat for both lifts
100 Air Squats
100′ Sled Push 90/45
75 Air squats
75′ Sled Push
50 Air Squats
50′ Sled Push
25 Air Squats
25′ Sled Push
30 min running clock 10 min to establish heavy Sq. Snatch 10 min to establish heavy Sq. Clean 10 min to establish heavy Deadlift * once heaviest weight is reach for a movement, the next movement starts at that last weight*
“Nancy meets Karen” 5 RFT: 400m Run 15 OHS 95/65 30 Wall Balls 20/14 *Scale as needed*
3 rounds for time: 30 Calorie AAB 30 Toes to Bar 30 HPC 115/85 30 Wall Balls 20/14
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
50 D/U’s 30 Kettlebell Swings (70/53#) 30 Pull-ups 30 Calorie Row 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 50 D/U’s 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 30 Cal Row 30 Kettlebell Swings (70/53#) 30 Pull-ups 50 D/U’s
20 Min Skill Work For time: 50 Box Jump 24″/20″ 100 D/U 10 Hang Clean & Jerk 95/65 100 D/U 50 Cal Row 10 Hang Clean & Jerk 100 D/U 50 Burpee 10 Hang Clean & Jerk 100 D/U *25min Cap*