Announcements

Save the Date – Holiday Hoedown December 14th!!!   Starts at 7pm – 10pm.

Fitness

A.  Deadlift – 5 x 2 w/2 Min Rest

B.  AFAP

30 x Dumbbell Push Presses

Then…

3 Rounds

15 x Jumping Squats

20 x Sit-ups

Then…

30 x Push-ups

Performance

A.  Snatch + OHS – 5 x 2 w/2 Min Rest

B.  AFAP

40 x Push Presses @ 75lb/55lb

Then….

3 Rounds

10 x T2B

12 x Box Jumps @ 24inch/20inch w/Step down (Optional)

Then….

40 x Push-ups

Sport

A.  Snatch + OHS – 5 x 2 w/2 Min Rest 

B.  AFAP 

50 x HSPU 

Then…. 

3 Rounds 

12 x T2B 

17 x Box Jumps @ 24inch/20inch 

Then…. 

50 x Ring Dips 

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