16.12.2

 

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Remember:

Open Gym Sunday from 9-10am.

Competitor’s class Saturday from 8-9am (PLEASE sign up for this!!!!).

 

Friday. December 2

 

Warmup:

See Whiteboard

 

Strength:

Deadlift

Use 90% of 1 RM

3 @ 70%

3 @ 80%

3+ @ 90%

 

WOD:

3 RFT

400m Run

15 Ring Dips (Assisted)

15 Squat Jumps

15 Ab Mats