No childcare today at 10am due to lack of heat.

SMR Class

Saturday, December 1 at 12pm-1pm Upper-body and 1pm-2pm Lower-body
$10 for each hour (Unlimited members can do both hours for $10)

Specialty Classes

FTX Gold (55+) – 2:30pm

Strength / Skillwork

High-hang Snatch
5-5-5-3 
Stay very light and focus on technique. Build in weight each set.

Shoulder Press
5-5-5+-5
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
1×5 @ 65% (only one drop set today)

WOD

7 minute AMRAP:
20 Dumbbell Push-Presses
40 Double-Unders

RX+: 45#s/30#s
RX: 35#s/20#s, 40 Singles

Today’s workout is meant to be short and intense. Keep the weights light enough so that you are continuously moving throughout the entire workout and doing big sets unbroken on both movements. If you weren’t here the last couple days, you can choose the elements for a longer workout.

Elements

2 Rounds:
5:00on/2:00off
100m Row
10 Dumbbell Push-presses 20#s/12#s
20 Singles
30 Flutter Kicks (2-ct.)