11.24.25 CON-FUSION

Mark your calendars for the annual Stand Firm Christmas party Saturday December 13th. There will be a sign up on the white board if you want to participate in the Secret Santa.

We will have ONE class this Thursday at 8 am.

WARM UP
Row 500
2 rds of:
10 KBS
10 OHS with PVC
5 Strict Pull Ups
Dynamic Stretch

STRENGTH
Pendlay Row
Reverse Hyper
(10)4 Pendlay
(10)3 Reverse Hyper

WOD
5 min AMRAP
10 OH Squat 75/45
10 Box Jump 24/20
10 Roll-ups
Rest 1 min
​
4 min AMRAP
8 OH Squat 85/55
8 Box Jump 24/20
8 V-Sits
1 min Rest
​
3 min AMRAP
6 OH Squat 95/65
6 Box Jump 24/20
6 Toes Thru Rings
1 min Rest
​
2 min AMRAP
4 OH Squat 105/75
4 Box Jump 24/20
4 T2B
1 min REST
​
1 min. AMRAP
2 OH Squat 115/85
2 Box Jump 24/20
2 Ring Muscle-up

ICING
Bike Tabata
Deadhang