Holiday Hours
9:00a-12:00p Open Gym
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Competitor
8 rounds no measure:
1:00 Ski Erg
1:00 Assault Bike
1:00 Row
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 3×2
4 rounds for time:
9 Single Dumbbell Box Step-up (each leg) 50/35
15 Toes to Bar
21 Kettlebell Deadlift 70/53
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Weightlifting
Clean from blocks (BK)
70% 1×3
75% 1×3
80% 3×2
Clean Pull
100% 3×3
Increase weight on last set from last week.
Barbell Box Step-up 5-5-5-5
(5 each leg. alternating legs)
Increase weight on last set from last week.
Seated Row 15-12-10-8
(make consistent increases)
Increase weight on last set from last week.
Standing Shrug 15-12-10-8
(make consistent increases)
“Derive happiness in oneself from a good day’s work, from illuminating the fog that surrounds us.”
~Henri Matisse
