Thursday December 1

November 30th, 2016
by:

FTX Christmas Party

Friday, December 9th – (6:00pm-9:00pm).
Potluck
Last Name A-L = Bring a main dish to share
Last Name M-S = Bring 2 small appetizers or side dishes to share
Last Name T-Z = Bring a dessert to share

If you’ve got a signature dish you like making but it doesn’t fit with the above last name “assignments”, go ahead and trade with someone or just do it. 🙂
Bring your own adult beverages.

No RSVP necessary. Just come and join the fun!

christmasparty2016

Strength / Skillwork

Sumo Deadlift
5-5-5-5
Warm-up with BB
50-60-75-85%

Deadlift
5-5-5-5
Warm-up with BB
60-70-80-90%

WOD

3 Rounds For Time, of:
4-way Shuttle Run, 5x
15 Dips

[10 yard, 4 way shuttles consists of 1 forward, side, side, and backward runs. All 4 directions = 1 rep. Runs may be done in any order as long as you do 1 of each before the next rep. ]
Rx: rings or bar
Fit: band or bench dips

Elements WOD

15:00 AMRAP
6 Indoor Laps
12 Bench Dips
18 Flutter Kicks (2-ct)