Tomorrow in lieu of a HERO WOD we will be doing a fundraiser for the Hayes family! We will keep the donation box open through Tuesday for anyone who wishes to donate. Matt and his family were in a serious accident this weekend that required surgery for 4 of the 5 family members.
Stand Firm Christmas Party is December 13th. Sign up for the Secret Santa on the Whiteboard and RSVP if you are able to attend.
WARM UP
Jog the box for 4 minutes w/ footwork
2 Rds
8 Shoulder Touches
8 Headcutters
5 Strict Pull Ups
Dynamic Stretch
STRENGTH
Clean Warm Up
Snatch Grip Deadlift/Clean and Jerk
8@75%, 6@85%, 4@100%, (3)2 110% of 1RM Snatch
2 reps of Clean and Jerk between each set using same weight
WOD
15-10-5 Reps of:
Row or Ride 30 Cals
Deadlift
Clean and Jerk
Chest to Bar Pullups
Row or Ride 30 Cals
