Reminder! Max Efforts Christmas party is on Saturday Dec 18th 7pm-10pm @
THE MILMONT INN
300 Belmont Ave, Folsom, PA 19033
$35 Per person to be paid once you arrive! See you all there!
Strength: Press 5x8@ 65-70%
Conditioning:
4 Rounds
25 Dubs
6 Dumbbell Manmaker (40/25)
200 Meter Run
12 Devil Press
Manmaker : https://www.youtube.com/watch?v=gczI5sINn9U
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit 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