Wednesday, December 12, 2018

December 11th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Shoulder Press
8-5-3-1+-20
60-75-85-95-50%
Record your 1+ set.
If you haven’t been doing the 5-3-1 strength program for the last several weeks, then do 5-5-5-5 instead.

WOD

12:00 AMRAP
7 box jumps 24/20″
14 kettlebell swings 55/35#

Rx+: 36/30″ 70/55#
Rx: As written

Cash-out
500m Row or spend extra time doing SMR.

Elements

20:00 AMRAP
200m Row
10 Box jumps or step-ups 20″
20 RKBS 35/25#

JohannaSMR.jpg