Warm-up: Coaches Choice
Strength: Deficit Deadlift
10/30 5/40 4/50 (3/60+)4
Work up above 60% if you can.
WOD: NAUGHTY OR NICE, NOT
5 min. AMRAP
7 Thrusters 115/75
13 Parallel to the Bar Burpee
Rest 3 min.
5 min. AMRAP
7 Deadlift 195/145
13 Box Jumps 24/20
Icing: Accumulate 30ft. of Handstand Walk
We are making final plans for the Christmas party, which is, this coming Saturday. This year we are holding “Reindeer Games” as part of the festivities. These are modeled after the “win it in a minute” format. There will be some moderate movement involved but you do not need to be in workout gear. This is all about having fun and will involve everyone unless you do not want to take part. SO………..if you are going to attend the party and want to participate in the “Reindeer Games” please put your name on the whiteboard in the front room of the gym so that we can get things organized ahead of time.