Holiday Party Reminder!
Tonight will be our holiday party starting at 6 pm. Please join us wearing your ugly sweater attire. Don’t forget your potluck item and your drinks! Friends and family are welcome. See you then!
Today:
In Teams of 3
100 Cal Row
100 Box Jump-Overs (24/20)
100 Thrusters (95/65)
100 Toes-to-Bar
100 Thrusters
100 Box Jump-Overs
100 Cal Row
Pause Push Press – 4×5 at 65-75% *1 second pause in dip and in catch*
Push Press – we’ll be pausing in both our dip and our receiving position today. lets really focus on keeping our weight midfoot in the dip and not redipping to initiate the lift, using our glutes to drive the bar aggressively off our chest.
Every 4 minutes for 16 minutes (4 sets) 400m run 8 Shoulder To Overhead *** Rx: 115/85, 135/95, 155/105, 185/135 mRx: 95/65 | 115/85 | 135/95 | 155/105 scale : 75/55 | 85/65 | 95/75 | 115/85
Barbell weight should be something that can start off unbroken, but as the weight gets heavier we may need to drop and reset or rounds 3 and 4. We should be getting at least 30s rest each round.
