5 Dec 17

** Annoucements **

1. We will soon have gift tags to purchase gifts for those less fortunate‚Ķplease pick a tag off the Christmas Tree and participate ūüôā 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!!!

Metcon (AMRAP – Reps)
3 Rounds
1Minute Each – You may Start at different Stations
Banded Good Mornings
Turkish Get Ups Right Side (medium)
Turkish Get Ups Left Side (medium)
–No Rest between Rounds–
Metcon (Time)
“FIERCE 250”
50/40 Calorie Row
50 Burpees over Bar
50 Power Cleans (95,65)
50 Box Jump Overs (24,20)
50 Wall Balls (20,14)
Metcon (No Measure)
400m Runs
No rest
The goal is to run as many 400m runs as possible in 16 minutes. Pace as if you were running 2 miles. Goal is 8. You will get credit for every 100m you run during the last round.

E2M for 16
Clean Pull + 2 Hang Squat Cleans.
65%x2 sets, 70%x2, 75%x2, 80%x2

5/3 Muscle ups
10 Hang Power Cleans (225,155)
20/10 Strict Pull-ups
40 Burpee Box Jumps (24,20)
20/10 Strict Pull-ups
10 Hang Power Cleans (225,155)
5/3 Muscle ups


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