28 Nov 17

** Annoucements **

1. We will soon have gift tags to purchase gifts for those less fortunate…please pick a tag off the Christmas Tree and participate 🙂 Gift bags are ok, no gift wrap please <3
2. Secret Santa!!! Names will be drawn soon, make sure you are in…so much fun!!!
3. Row Ho Ho Starts today…with some new changes!!!
4. Push/ Pull Challenge starts today!
5. Ugly Sweater Christmas Bash is Friday, 15 December, 630pm! All families welcome!!!

Fitness
Performance
Toes-To-Bar (Spend 15 minutes working these skills)
Toe 2 bar And HSPU
Practice
Metcon (Time)
“IT’S LIKE ONE OF THOSE GIRL WODS”
3 Rounds
21 Toe 2 Bars
15 Deadlifts (225,155)
9 Hand Stand Push Ups
Competitors
Metcon (No Measure)
A.ENDURANCE/GYMNASTICS
2:00 Max Ring Muscle Ups
2:00 Max Assault Cals
Rest 1:00 Minute
1:30 Max Ring Muscle Ups
1:30 Max Assault Cals
Rest 1:00 Minute
1:00 Max Ring Muscle Ups
1:00 Max Assault Cals
Rest 1:00 Minute
:30 Max Ring Muscle Ups
:30 Max Assault Cals

B. STRENGTH
EMOM 20
Start with a completely empty bar:
EVEN 3 Strict Press
-Work up to a heavy but not max weight
-3 second negatives(always on strength)

ODD 3 Banded Deadlifts
-with mini bands – no bounce – “tap” n go
-3 second negatives(always on strength)

C.METCON
“IT’S LIKE ONE OF THOSE GIRL WODS….comp”
3 Rounds
21 Toe 2 Bars
15 Deadlifts (225,155)
9 STRICT Hand Stand Push Ups

 

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