Friday, December 16, 2016

161216:

A few exciting reminders:
 - Tonight 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:

3 Rounds:
 - 6/6 DB Chainsaw Row
 - 3/3 Side-lying Windmill
 - 2/2 KB Arm Bar

LIFT:

Shoulder Press:
 - 2x6@70%
 - 1x4@80%
 - 3x2@90%

METABOLIC CONDITIONING:

4 Rounds:
 - 21 Unbroken Wall Balls
 - 12 T2B
 - 6/6 Renegade Rows
 - # of Burpees equal to reps remaining after break in Wallballs (break at 15, 6 reps remaining = 6 Burpees)
 - Rest :30