Don’t forget to sign up for the holiday party that will be Saturday, December 16th at Napper Tandy’s in Smithtown. Cost is $35 per person which includes open bar and apps. Thanks!

A GROUP WARM UP (on the whiteboard)

B MOBILITY (on the whiteboard)


“Mixed Feelings”

5 Rounds, On the 4:00
12 Pull-ups
16 Deadlifts (135/95)
10/14 cal assault bike

Or 200 meter run or row

Your score is the slowest of the 5 rds. If you perform 1 round in 2 minutes, you have 2 minutes rest. There will be a rehearsal round before the workout begins. The load on the bar should be light enough where you will only need a maximum of 1 break. Points of performance on the pull up and deadlift will be addressed after mobility. You will have a choice to assault/run or row.



1. Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

2. Conditioning
5 Rounds, On the 4:00 
12 Toes to Bar 
15 Deadlifts (185/135)
12/9 Calorie Assault Bike

3. Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups