FRIDAY

Great week of work.  Let’s finish it up with some tempo front squats for strength. Follow the tempo prescription and concentrate. We’ll follow this with a repeat Wall Ball, DB snatch wod.  Let’s keep those backs straight and a neutral spine duting the DB snatches.

I’ll have some news about the holiday party soon.  It will be held after the New Year.  We’re shooting for January 18th so save that date but I will verify and keep you posted.

FRONT SQUAT

5X5 at 75% of 1 RM

Tempo: 31X1

3 Second negative, 1 second in hole, 1 second at top

METCON

FOR TIME

OPEN/PERFORMANCE

100 alt. Db snatches 50#/35#

*EMOM complete 10 wall balls 20#/14#

*Start with wall balls

FITNESS

100 Alt Db snatches 35#/25#

*EMOM 10 wall balls 14#/10#

*Start with wall balls