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Blog Wednesday, 12.5.2018

Blog

Wednesday, 12.5.2018

  • by rbwrv
  • December 4, 2018

Wednesday 12.5.2018

Class Times: 5:30am, 9:00am, Noon 4:00pm, 5:30pm    

Open Gym 8:00-9:00am

There will be a “Town Hall” meeting this Saturday morning at 10:00am, after the class. All members are invited to attend to hear about future gym plans.  

Our Holiday Party is Sunday, December 9th. This is a family-friendly potluck event, so please bring your favorite holiday dish or non-alcoholic beverage to share. No need to bring a gift this year, we have lots of games planned and there will be great prizes! 

WARM UP
3 Rounds-
200m Row
8 Shuffle Push-Ups
Shuffle Push-Up Demo

MOBILITY
Chest/Pec
Ankles
Shoulders

STRENGTH:
Bench Press
3-3-3-2-2-1-1-1
Work to Heavy

CONDITIONING
AMRAP in 12 minutes-
3 HSPU
3 Box Jumps 24/20″
30 Double Unders
6 HSPU
6 Box Jumps
30 Double Unders
9 HSPU
9 Box Jumps 24/20″
… +3 each round until the cap

ACCESSORY
3x :30 Weighted Plank

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