Remember that we will be closed on the 24th and 25th BUT, the gym will be open from 9-11 for a 12 days of Christmas WOD with Lloyd and Sara if you want to come out.
Also, Monday will be limited to 9:30am and 3:30pm Only
Today:
Strength
Bench Press 10RM
2 sets of 10 @ 90%
METCON
:30 on :20 off for 5 rounds
Plank hold
Toes to bar
Air Squats
Deadlift- 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65
Workout – we will need good transitions here between our rope and barbell! The clean and jerks are unbroken and bar cannot rest on ground, so if you push for high sets to top the scoreboard, you’ll have to balance that with grip fatigue. Scaling should be something we can at least performs 5s on for the majority of the workout.
