12-15-14

Just want to say thank you to everyone who came to the party on Friday night. Please be sure to bring your Christmas spirit to the gym this week. Going to be another great week!!!!

This might just be one of the greatest songs of all time!!! Here is to a great week!!!!!

Fitness:

A1. Back Squat 8-10 x 4 @ 30×1 no rest
A2. SA DB Row 8-10 x 4 no rest
A3. Plank (Elbows) 60 sec hold x 4 no rest
+
5 sets
1 min row max cals
1 min SA KB/ DB Snatch
1 min FLR (rings/DB’s/Hands)
rest 1 min

Competition:

A. Back Squat 2-3 x 5 @ 20×1 rest 2-3 min
+
10 min AMRAP
15 Wallball
10 Power Clean #155/105
5 C2b Pullup
+
Row 30 sec @90%
30 sec off x 8-10