8 Dec 17

** Annoucements **

1. Grab a tag off the Christmas tree to donate a gift to a child who may deserve an extra gift this year 🙂 Gift bags are ok, no gift wrap please <3
2. Secret Santa!!! Grab your tag if you haven’t yet…SS gifts due the 15th 🙂
3. Row Ho Ho started…continue to participate!!!
4. Push/ Pull Challenge started…continue to participate!
5. Ugly Sweater Christmas Bash is Friday, 15 December, 630pm! All families welcome!!!

Fitness
Performance
Metcon (Weight)
STRENGTH
E2M for 14 minutes
1 Squat Snatch + 1 OHS
–add weight each set–
Metcon (Time)
“STABILIZER 2.0”

15 Overhead Squats (95,65)
200m Run
12 Squat Snatches (95,65)
200m Run
9 Overhead Squats (95,65)
200m Run
6 Squat Snatches (95,65)
200m Run

Competitors
Metcon (No Measure)
A. ENDURANCE
With a Weighted Vest or Sandbag
EMOM
100m Sprint x 6
E2M
200m Sprint x 4
E3M
400m Sprint x 2″

B. “MAP my C2B”
EMOM 21
Minute 1 – 10/7 Chest to bars
Minute 2 – 10 Box Jump Overs (24,20)
Minute 3 – 10 Wallballs (20,14)

C. ACCESORY
4 Rounds
10 Ring Rows – feet elevated – goal is parallel to ground
10 weighted GHDSU
10 weighted Back Ext.

 

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