This Friday is our annual Christmas Party. Everyone is invited, family, friends, kids, etc. We kindly ask that you RSVP through the app so we have an idea of numbers. This is a great way to kick off the holidays and get to know your fellow members.
We will be doing the ever exciting White Elephant gift exchange, so bring a gift, wrapped, valued at 25$
Monday
A) Buy In - 200 Meter Sandbag Carry
10 Rounds
5 Burpee Box Jump Overs
10 Wall Balls
10 Sandbag Front Rack Lunges *
5 Sandbag over the Shoulder
* Rx+ Front Rack Box Step Ups
B) Finisher
5 Rounds
:15 Med Ball Russian Twists
:45 Russian Twist (Unweighted)
*No Rest between rds. # of reps matters not.
** It'll hurt, Let's suffer together :)
For 15 secs, athletes RTs with weight & feet off the ground.
For 45 secs, athletes RTs unweighted & feet Planted.
Twist with obliques and build stamina in hip flexors by keeping feet off the ground.
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Tues: 3:15 3:23 3:30 3:35 3:36 ~1:45-1:55/500m avg row pace 53lb KB American swing Brutal stuff. Great baseline measure to record! Reminiscent of the OPT Repeatability Test. Should re-test in six months.