TUESDAY

ANNOUNCEMENTS: Our annual Holiday party will be on Saturday, December 8th at Napper Tandy’s starting at 8 pm. This will be open bar with appetizers. Cost will be $44 which will include tip. If you don’t want to do open bar, you can pay as you go.

OPEN/PERFORMANCE

EMOM x 10 min

Odd: 15/12 cal row

Even: 60 du’s

Rest 3 min

10 min amrap:

6 cal assault bike

6 sdhp’s 95/65

6 lateral burpees over the bar

Rest 3 min

For time: (cap 10 min)

100 alt db snatches 50/35

*EMOM 6 TTB

*Start w TTB

FITNESS

EMOM x 10 min

Odd: 12/10 cal row

Even: 100 singles

Rest 3 min

10 min amrap:

6 cal assault bike

6 sdhp’s 75/45

6 lateral burpees over the bar

Rest 3 min

For time: (cap 10 min)

100 alt db snatches 35/25

*EMOM 6 knee raises

*Start w knee raises