Fri 12/27

sleds_xmas

6am-8am open gym
5pm-7:30pm open gym

Weightlifting
Back Squat (80%)
Bench Press (80%)
Shoulder Press (80%)
Front Squat (80%)
Power Clean (80%)
Power Snatch (80%)
Deadlift (70%)

Metcon
3x The Fun (Time)
400M run
30 OHS 65/45 (rx+ 95/65)
20 Burpee-Box-Jumps 24/20 (rx+30/24)
10 Man-Makers 30/20 (rx+35/25)
REST
3 Rounds For Time
5 Squat Cleans 95/65 (rx+ 135/95)
7 KB Swings 55/35 (rx+ 70/55)
REST
50 Pullups
50 Situps to Bumper (Complete in any order)