Friday 12.7.2018

*Reminder: This Sunday (10am) is our Holiday Brunch. Also, we are currently accepting donations for Amos House -- please check out the sign by the Christmas Tree, or see the related posts in our members-only Facebook Group.

"FITNESS" & "PERFORMANCE"

A. Four sets of:Seated Barbell Strict Press x 6 reps @20X1Rest 45 secondsSupine Ring Rows x 8 reps @2111Rest 45 secondsAlternating Pistols or Alternating Cossack Squats x 10-12 repsRest 45 secondsBand Pull Aparts x 12-15 reps @2011Rest 45 secondsB. For time:10 Wall Balls (20/14 lbs)1 Ring Dip9 Wall Balls2 Ring Dips8 Wall Balls3 Ring Dips…1 Wall Ball10 Ring Dips

"COMPETITION"

Rest Day

"ENDURANCE"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets