Thursday, December 13, 2018

December 12th, 2018
by:

Specialty Classes

No Yoga at 11am. Open Box instead.

Strength / Skillwork

Back Squat
8-5-3-1+-21
60-75-85-95-50%
Record your 1+ set.
Yes. 21 reps in honor of the B-Day Girl.
If you haven’t been doing the 5-3-1 Strength Program over the past 2 weeks, then do 5-5-5-5 instead.

WOD

Happy Birthday Jessica
2 Rounds for time of:
12 Ring M/Us
13 BW Deadlifts
19 Burpee Box Jump Overs 24/20″
97 Double-unders

Rx+ – As written
Rx – 12 C2B & 12 Ring Dips, 97 D/Us or 300 Singles

Elements

3 Rounds for time of:
12 Pull-ups
12 Box Dips
13 KB Deadlifts 70/55#
19 Box Jumps 20/18″
97 Singles

Juliana's Pictures 205