5 December 2015

HOLIDAY PARTY:

Just a reminder our holiday party is Saturday, 12 December at 8 p.m.!  We hope you and your family will join us for another great celebration!

 

WARRIOR (9:00 a.m.)

A.

20 Minutes to work up to Heavy Hang Power Clean + Thruster

B.

10-9-8-7-6-5-4-3-2-1

Squat Clean Thrusters (115/85)

1-2-3-4-5-6-7-8-9-10

C2B Pull Ups

* 1 Rope Climb after each Set/Round

 

WOD (10:30 a.m. and 11:30 a.m.)

HAPPY BIRTHDAY COACH ALLEN! 

“ALLEN”

5 RFT:

12 Front Rack Lunges

5 Power Snatch

28 DUs

CASH OUT:  1987m Row

(A:  135/95; Rx: 115/75; S: 95/65; S2: 75/55)

 

CORE:  

28 Ab Wheel Roll Outs