Wednesday, December 14, 2016

161214:

A few exciting reminders:
 - This Friday, December 16, is our Holiday Party! Come to the box after the 5:30-6:30 class for a screening of "Elf" on the big wall! (Thanks Thom for the projector!) See you there!
 - We are adding Essentials to our weekly lineup starting next Monday, December 19! The class will be a bootcamp-style session that will run at the same time as our normal 7:00am Open Gym on Mondays, Wednesdays, and Fridays! Everyone can benefit from these sessions, some come give it a try!

SKILL/COORDINATION:

Rope Climb Technique, 10-15min

LIFT:

Supersets:
A: Barbell Row, 6x6
B: Single Leg Deadlift, 6x6/6

METABOLIC CONDITIONING:

10 Rounds:
 - 4 Groiners
 - 3 Pushups
 - 2 Burpees
 - 1 Broad Jump

Rest 3:00

4 Rounds:
 - Row/Bike 21 Cal
 - 30 DU
 - Rest 1:00