If you want to be part of this years “SECRET SANTA”, please get signed-up on the WhiteBoard in the front room by Wednesday. Tami will do the pairings Wednesday night. If you are not in the gym this week you can text Tami at 303/775-4481 to let her know that you want to participate.
WARM-UP:
500m Row Followed by
2 Rounds of KB Warm-up
Dynamic Stretch
Clean Warm-up
STRENGTH:
2 Reps of a
1 Deadlift > 1 Power Clean > Hang Clean & Jerk Complex
Every 90 Seconds for 7 rounds
WOD: WAVERUNNER
For Total Calories
6 Rounds
2 min. to Complete
9 Thrusters 95/65
Max Calorie Row
Rest 2 min.
Following 6th round reset rowers for 500m sprint.
ICING:
HSPU and Handstand Walking Practice
SOTS Press