FRIDAY

ANNOUNCEMENTS:

The 8:30 am class is cancelled for the day. 

Due to lack of attendance starting next week the 6:30 am class will be held on Monday, Wednesday and Fridays. There will be no 6:30 am Tuesdays and Thursdays.

Please have your money in for the holiday party ASAP. Otherwise you can pay the night of the party and do it through Nappers. I will not be handling money the night of the party. 

STRENGTH:

Bench press

start with 3 warm up sets 3/3/3 progression then

5 x 3 same weight

METCON:

OPEN/PERFORMANCE

AMARAP 15 MIN:

20/14 cal row

10 alt db snatches 50/35

7 burpee box jumps 24/20

FITNESS

AMARAP 15 MIN:

20/14 cal row

10 alt db snatches 35/25

7 burpee box jumps 24/20