WOD:

WarmUp
Row 500m
3 Rounds
7 SupineRow
7 PushUp
12 Lunge+Twist
1) BenchPress
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3+ reps
** Based off 90% of 1rm
2) AMRAP10
3 PowerCleans @55% of 1 RM
5 PullUp
10 PushUp
15 Squat
Cool
Group

 

Happy Holidays…stay tuned for holiday hours…

12 days of X-mas wod and potluck to follow Dec 20th. 2pm 101, 3pm 201 food and toast to follow 3pm class. ALL Members are invited, bring the family to cheer you on!

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