THURSDAY

Don’t forget to attend the new Weightlifting/Oly class on Saturday @ 10 am with Santiago.  This class will not only cover weightlifting and olympic lifting but skill and mobility work as well.  Every Saturday will be different programming.

Also, if you are attending our Holiday Party on Saturday December 13th, please sign up on the pad on the whiteboard!! I will not be collecting money.  That will be taken care of the night of the party with The Grill Room.  Thank you!

STRENGTH:

Bench press

3/3/3/3/3

Build up to a heavy 3 (85% 1 RM)

CrossFit WOD:

“Air Force wod”

20 thrusters

20 sumo deadlift high pull

20 shoulder to overhead

20 overhead squats

20 front squats

*** Every minute perform 4 burpees

RX 95#/65# 

RX+ 115#/85#

L1 65#/45#

EXTRA CREDIT:

EMOTM 10 min: 

1 rope climb