ericarope

Announcements

Plan ahead: Below is our holiday schedule for this week.

Monday, 12/23: normal schedule
Tuesday, 12/24: 10am ONLY (We’ll be doing the “12 Days of Christmas” wod — come check it out!)
Christmas Day: closed
Thursday, 12/26: 915am; normal afternoon schedule
Friday, 12/27: normal schedule
Warm-up:

Aero warm-up

 

Weightlifting:

3×5+ Squat @ 75/80/85% of Wendler Max
*ADD 10# TO WENDLER MAX*

Note: + means last set is for maximum reps

 

Mobility:

Pec Stretch at 3/2 o’clock
Couch Stretch

 

Metcon:

3 rounds for time:

15 Wall Ball
15 Ball Slams
12 Pull-ups

 

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