FRIDAY: CFIL Holiday Party is TOMORROW at 6:30PM! See your email for more details, hope to see you there!
SATURDAY: GYM IS CLOSED for the Adaptive Athlete Seminar, see your email for 9AM trail run details led by Coach Amy
SUNDAY: 11AM WOD & Farewell to Coach Erinn Potluck brunch, please join us as we tearfully say goodbye to Coach Erinn at the end of Dec.
Strength
Snatch (2 snatches EMOM 12 minutes)
3 second pause at knee on each rep. Ascend weight if form is good/able to catch snatch below parallel
Conditioning
13 minute AMRAP:
Partner 1: 250m Row
Partner 2: Max Russian KB Swings (53/35)
Switch every 250 meters, Partner 2 can only swing when Partner 1 is actually rowing. Score is the TOTAL # KB swings completed by the pair (count consecutively).
You do not have to use the same KB wt. as your partner. Record your wt. used to comments if not Rx wt