Monday, December 7, 2015

Thanks to everyone that attended the Christmas party Saturday.  The Bopping Heads machine was an absolute blast!!

 Becky at the start of a successful 97kg Clean & Jerk at the American Open!!
Arm/Leg Swings
2 rounds of:
10 Shoulder Dislocates
10 Ring Dips or 20 Box Dips
5 Strict Pull-ups or Negatives
1:00 minute hold in the bottom of squat

MOD (20:00 CAP)
Push Press
5-5-5-5-5 Ascending

WOD
Conditioning
8:00 minute AMRAP
8 Push Press 95/63#
8 Burpees
Rx+ =135/93#
Rest 2:00 minutes

4:00 Tabata
"Bottom to Bottom" Air Squats
(:10 rest is in the bottom)
Post reps of lowest round

Rest 2:00 minutes

2:00 minute AMRAP
Max reps of DU's (or singles)

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