Can’t wait to see everyone at our End of the Year Holiday Party at Boylan Heights this Saturday (2-5pm)! If you haven’t RSVP’d yet, please do so on Facebook HERE.
STRENGTH
Weight Pull-up, 7 sets of 3 reps at challenging weight (stay at same weight across all sets), rest up to 90 seconds between sets
WOD
Level 1
3 Rounds for Time of:
- Run x 400m
- Push-up x 10
- Weighted Lunge x 10 (5/side)*
*Use whatever implement you’re comfortable with, but make it challenging
Level 2
5 Rounds for Time of:
- Run x 400m
- Handstand Push-up x 10
- Barbell Lunge (135/95) x 10 (5/side)*
*Can do front or back rack
Pull ups to 25# (5 sets)
OSH 5 x 85, 95, 105, 105, 105
WOD 16:43 rx
20#
10:52 (3 rounds)
PU: 8# x 1, 5# x 1, BW x 5
WOD: 10:53 (2 abmat HSPU, 3 rounds)