Keep pushing forward, everyone.
REMINDERS:
BOX LEAGUE COMING IN HOT (JAN 7) Talk to your folks and lets field some teams! Teams of two (M/F) Scaled and Rx!
BRING YOUR OLD AND USED SHOES IN! We will be donating a whole lot of shoes to the homeless in the coming weeks. There is a bin in the lobby to collect them.
Workout of the Day
A.
Back Squat
5.5.5.5 at 60-70%
rest 3 min
3.3.3.3 at 70-80%
rest 3 min
1.1.1.1 at 80-90+%
rest 3 min
Rest 30 seconds between clusters, 3 minutes between load increments
If you participated in the same squat sesh last Monday,
the goal is to go heavier than last week!
B.
Every 2 minutes, for 12 minutes (6 rounds):
10 alt front rack reverse lunges (125 / 85)
10 box jump overs (24 / 20)
max reps toes to bar
C.
Then, at minute 12:00, complete the following for time:
3 round of:
6 lunges
6 bjo
6 ttb
Score will be total TTB for part A, and time it took to complete 3RFT.
Masters: 95/65, 20/16
Rx+ 160/105