Reminder! Christmas Party is Saturday night @7pm!! See you all there!
Strength: 1a) Bench Press (Pause 1 second on Chest) 75x5 85x3 95xME 75xME 1b) Max L-Hold between sets 2a)Barbell Row 5x8 2b)Half Kneeling One Arm DB Press 5x8 Conditioning:
10 minute AMRAP -10 Deadlifts (225/185) -20 Push-ups
Strength: 10 min AMRAP 1 Deadlift 1 Hang Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: 4 rounds 30 Dubs 20 Alt DB Snatches (50/35) 10 Wall balls 5 Chest to bar pull ups
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 % 1x6 @ 80% 1x6 @ 85% Bicep curls 3 x 12 Tricep Curls 3 x 12 Conditioning: For Time 21 Power Cleans (135/95) 21 HSPU/Kneel and Press 400m Run 15 Power Cleans
Conditioning: Partner WOD Buy-in: 5000m/4000m row (Split evenly) Then, 10 rounds of: 8 OHS (115/75)(95/65) 4 Toes to bar 2 wall walks Each partner performs a full round before switching