Josiah
TWO Things are happening on Saturday, December 18
1) We will be doing the workout “Fight Gone Bad” starting at 9:30AM. We will have three total heats, starting at 9:30, 10:00, and 10:30. We will have scorecards, judges, AND last but not least, we’ve hired a professional photographer. So professional that she used to work as a photographer for the Pro Baseball team the Cleveland Indians.
2) Forte Holiday Party starting at 5PM at Monday Night Brewing in Germantown. We will be providing Food and Libations. Really looking forward to the 18th and hope you can come out!
Workout of the Day
A.
Shoulder Press
9 minutes to establish a 5rm
5-5-5-5-5-5-5
3 min rest, load up to 85% of 5RM
then
B.
Complete 30 reps for time
C.
Every 5 minutes, for 15 minutes (3 rounds):
500/400m Row
21 Box Jump Overs (24 / 20)
12 Handstand Push-ups
Masters: DB push presses or HR Push-ups
Rx+ 25 box jump overs, 15 deficit hspu (35s/15s)