denise

Announcements

We will be participating in the international fundraising event Team Linda Day THIS Saturday 12/14 at 930am! This is a team wod — teams must be three members, all male or all female. For more information on how to get involved, visit our Events page. (NOTE: Oly class is STILL ON for 1030am.)

 

Warm-up:

3 Min Row
3 Min Handstand Practice

 

Weightlifting:

3×3+ Squat @ 80/85/90% Wendler Max

Note: + means last set is for maximum reps

 

Metcon: 

EMOM 15:00
2 Muscle-Ups
4 Jumping Squats (#45)

MU substitution:
(Even/Odd) 5 Ring Rows/5 Dips

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