TUESDAY

ANNOUNCEMENTS:

Barbells for Boobs is this Saturday. There will only be one class at 9 am. There is a sign up sheet at the whiteboard with 3 heats of 10. Please sign up before Saturday.

Our Holiday party will be on Saturday 12/8 at Napper Tandy’s. If you want open bar and appetizers, the cost is $44 per person, and that includes the tip. If you don’t want open bar, you can pay as you go. I need a head count ASAP. Please sign up on the sheet on the whiteboard and have your money in. I will give you a bracelet that night of the party for open bar people. Sign up whether you are open bar or not. Feel free to bring whoever you’d like.

The Saturday 10 am class that I opened a few weeks ago is cancelled since no one is really attending.

STRENGTH:

Press + push press + push jerk

1 + 1 + 1 x 5

Progression

METCON:

OPEN & PERFORMANCE
“Hands Down” 
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans 
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters

Dumbbells: (50’s/35’s)

FITNESS
“Hands Down” 
AMRAP 18:
60 Single Unders
10 Dumbbell Power Cleans 
60 Single Unders
10 Dumbbell Hang Squat Cleans
60 Single Unders
10 Dumbbell Push Presses
60 Single Unders
10 Dumbbell Reverse Lunges
60 Single Unders
10 Dumbbell Thrusters

Dumbbells: (35’s/25’s)