Monday!

Here we go!!!!

 5 Days until our FESTIVUS COMPETITION!! This Saturday come watch 32 teams

compete in 4 different workouts all in one day! Kick off is 8am, bring you cheering voice and the family!!!

Warm Up:

Row 800m

2 Rounds 

10 Kettlebell Swings (35/26#)

10 Sumo Deadlift High Pull (45/35#)

10 Push Ups 

Lift:

Overhead Squat Practice 

8 with PVC 

8 with Empty Barbell 

5-5-3-3  

**remember the warmer you are for this lift the better it goes! 

WOD:

3 Rounds for time of:

7 Knee to Elbow/Toes to Bar/Pull Up (all =1 rep)

10 Deadlifts (135/95#)

10 Hang Cleans 

5 Front Squats 

**RX is keeping your hands on the pull up bar for all 3 movements! 

**There will be NO AFTERNOON CLASSES Friday and No Class Saturday! We will be setting up for the competition so if you show up Friday you will be put to work :)