12-8-14

Please don’t forget that the Grand Opening is Thursday at 11am. I would love for everyone to be at the gym if your schedule allows.

Also Christmas Party is Friday at 7pm at Kevin and Tiffany Taylor’s house. The address will be on the board at the gym. It is going to be another great week at DGA!!! Lets get after it!!!

Fitness:

A1. Back Squat 10-12 x 4 @ 30×1 no rest
A2. SA DB Row 10-12 x 4 no rest
A3. Plank (Elbows) 60 sec hold x 4 no rest
+
4 rounds for time
200m run
10 Power Clean and Jerk 135/95

Competition:

A. Back Squat 4-5 x 5 @ 20×1 rest 2-3 min
+
9 min AMRAP
15 Box Jump Step Downs
10 Burpee
5 Power Snatch 95/65
+
Row 30 sec @90%
30 sec off x 6-8