Please do not leave your wallets or handbags in your cars!!!!
Christmas Party Saturday at 7PM. Please let me know if you are coming. Pot Luck. Please bring a dish and whatever you will be drinking.
GYM WILL BE CLOSED SUNDAY!
Strength: Bench Press 6X3 @ 75-85%
18 min EMOM
Minute 1 – 7-10 Front Squats (70%)
Minute 2 – 50 Double-Unders
Minute 3 – 7-12 Strict Chest-to-Bar Pull-Ups
Tabata Abs Hollow Rocks Sit Ups Med Ball Twists 100 Double Unders 25 Burpee Box Jump Overs 24/20 5 Rope Climbs 100 Double Unders 5 Rope Climbs 25 Burpee Box Jump Overs 100 Double Unders
5 min EMOM: 3-Position Muscle Snatch (floor, below knee, above knee) 3 Overhead Squats Rest 1 Minute 7 min EMOM: 1 Power Snatch + 1 OHS + 1 Sq. Snatch 18 min EMOM Min 1 – 18/14 Cal Row (10/8 AAB Cal) Min 2 – 10 Hang Power Snatch 75/55 Min 3 – 12 T2B
Warm up: 3 rounds of Cindy: round 1: slow and easy round 2: light to moderate pace round 3: moderate pace Skill: Power clean WOD 3 rounds of: 1 min power cleans (95/65) 1 min thrusters (95/65) 1 min back squats (95/65) 1 min mountain climbers 1 min rest Team tabata sled races
Deadlift 8 sets of 2 build to 85% of 1 RM 20 min AMRAP 25 Pull ups 25 Push Up 50 Heel Touches 5 Wall Climbs
Merry Christmas!!!
Gym is open….Thank you Nate!!