Tuesday, November 3, 2015

The best party ever is coming December 5th,  so make sure write it on your calendar.  Its our annual Christmas Party from 7 p.m. until.  This is an adults only party so line up those babysitters now.

Chris hitting a set of 3 reps Deadlifts with 275#

Arm/Leg Swings

500m Row

2 Rounds of:

10 Wall Squats

15 KB Swings (light)

20-50 DU's


MOD

4:00 Tabata

Hollow Rock Holds
scale to :10 work, :20 rest

WOD

15:00 AMRAP of:

15 Calorie Row

12 WallBall 20/14#

9 Deadlifts 205/133#

Rx+ =

21 Calorie Row

15 Wallballs 20/14

9 Deadlifts 225/153# or heavier


PMOD

Practice Toes 2 Bar using using a variety of grips (Alternate i.e., one hand pronated and the other supinated, both hands supinated)

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