THURSDAY

Please don’t forget to sign up for the Holiday party on the sheet on the whiteboard. Nappers will be calling me for a head count about one week before the party. Also, don’t forget to sign up for a heat for Barbells for Boobs that’s happening this Saturday at 9 am. There will only be one class. There’s no 8 or 10. I hope to see you all on Saturday!

METCON

16 Min amrap

5 back squats

10 Db bent over rows (you choose the weight)

50 double unders

Rest 1 min after each rd

OPEN 135/105

PERFORMANCE 95/65

FITNESS 65/35

Rest 4 min (including the 1 min)

OPEN/PERFORMANCE

16 min amrap

8 front rack lunges 95/65

8 cal bike

8 wall balls 20#/10’ 14#/9’

8 cal row

FITNESS

65#/35# lunges

14#/10’ 10#/9’