Friday 12/9/16

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Come in on Sunday for Yoga (9:30-11:00am) and/or Open Gym (11:00am-12:30pm)! Guests welcome, $20 drop-in.

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Strength

Deadlift (8 x 3)

3 reps E2MOM for 16 minutes. Start light (warm-up weight), ascend to today’s 3-Rep Max with good form. Return bar to floor with control on each rep, no dropping

Conditioning

For Time:

21-15-9 reps:
Chest to Bar Pull-Ups
Russian KB Swings (70/53)

Cash-Out

40 Weighted or GHD Sit-Ups

Categories: WOD

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