Saturday, December 1, 2018

November 30th, 2018
by:

SMR Class Today

SMRPic

Join us today, Saturday, December 1 at 12pm-1pm for Upper-body and 1pm-2pm for Lower-body
$10 for each hour (Unlimited members can do both hours for $10)
You will feel great! Take care of those muscles. It’s a 2 hour massage!

Strength / Skillwork

Bench Press
5-5-5+-5-5
1×5 @ 65%
1×5 @ 75%
1×5+ @ 85%
2×5 @ 65%

WOD

7 Rounds for Reps:
:35 Rope Climbs (1 Climb = 5 reps)
:35 American KBS
:35 Box Jumps
:35 Toes to Ring
————-
:35 Rest

RX+: 70#/45# KB, 30″/24″ box
RX: 55#/35# KB, 24″/20″ box, Hanging Leg raises from rings

Start at any station, but then go in order. Everyone rests at the same time. 

Elements

7 Rounds:
:35 Ring rows
:35 Russian KBS 35#/25#
:35 Step-ups 16″/12″
:35 Leg lifts
:35 Rest