SATURDAY

Our hoodie/thermal order is finally in!! If you placed an order, come see me. The hoodies are $45 and thermals are $28. I can add to your account, but cash is preferred. It’s going to be super cold out, but don’t let that stop you from coming in to train.

CrossFit WOD:

18 min amrap:

2 muscle ups (bar or ring)

8 hspu RX+ strict hspu

16 kb swings 53#/35# RX+ 70#/44#

1 muscle up  subsitution = 1 pull up + 1 ring dip

WEIGHTLIFTING/OLY WOD:

Back squat 90% 2 x 3

Front squat 75% 3 x 3

2 pos clean 1 hpc + 1 pc

75% 1+1 x 2

80% 1 + 1 x 2

85% 1 + 1 x 2

Core work:

3 sets 15 med ball situps + 10 candle sticks