elf-2

We’re open! Come in and shake off the food coma.

 

Today’s schedule: 915am; normal afternoon classes

Friday, 12/27: normal schedule

 

Warm-up:

500m Row

 

Weightlifting:

3×5+ Deadlift @ 75/80/85% Wendler Max

*ADD 10# TO WENDLER MAX*

 

Metcon:

15-12-9 (8 Minute cap)

Power Clean 115/85#
Burpee

Rest 4 Minutes

15-12-9 (8 Minute cap)

Shoulder to Overhead (95#/65#)
Burpee

Mobility:

Posterior Chain Floss
Banded Overhead Distraction

2 minutes a side

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