CFW is hosting their annual holiday party on the evening of December 21st, from 7-11pm. Of course, bootcampers are welcome and encouraged to attend! It will be a great time. Please sign up on the sheet hanging on the display case in the lobby.
9 December 2013
EMOM for 10
5 dumbbell push press
5 dumbbell front squats
2 burpees holding dumbbells
Strict Press – 3×5 at 85-90% of 5RM Push Press – 2×5 at 110-120% of 5RM
JT – 15 min cap 21/15/9 Handstand Push Ups | 1-2 Mats | Z-Press Ring Dips | Assisted Ring Dip | Bench Dip Push ups | Knee Push ups
For today’s JT we should not expect any PRs after the shoulder volume we just did in the strength. Instead, lets cut our sets a little smaller and take more frequent breaks to prevent that lactic buildup.
