Announcements:
- Check In/Review contest: CLICK HERE
- Blog post by Coach Ashley: Behind the Scenes: Rest periods in programming
- HOLIDAY SCHEDULE:
- 12/30 All gyms close at 6pm
- 12/31 Open gym 9-11am
- 1/1 closed
- 1/2 (Monday, observed) Open gym 9-11am
SWOD: (A – 15 Min, B – 10 Min)
A1)(Scored, others unscored)Push Press 3 sets x8, Rest 60 sec between sets
A2) Weighted Pull-Ups 3 sets x 2,2,2, Rest 15-30 sec between clusters- Rest 60 sec between sets
B1) Banded DB Bench Press 3 x 8 https://www.youtube.com/watch?v=VuLZpGgX110
B2) Single Arm Bent-Over Row 3×16 (supported if having a hard time using midback)
WOD: 3 Rounds@ 90-95 effort%
300m Sprint
6 Russian KBS (70/53)
3 Burpees
6 Russian KBS
3 Burpees
Rest 3 Min
Score= Total time
*Goal: About 1:30 / Round