Upcoming Events!
Sunday November 27th CPR/AED certification at the box with Josh Posnick! 12:30-3:30.
Yoga – Sunday December 4th at 9AM at Zen Family Yoga!
Christmas Crippler Saturday December 17th!
Check out the details on the website Events calendar!
 
Warm-up
 
Weightlifting
Fit: Deadlift (3×5)
 or
Wend: Deadlift (Wendler 5-3-1+ 75,85,95%)
 
 
Metcon (Time)
21-15-9
Pull Up
HSPU
Ball slam RX 40/30
 
Sub: Jumping Pullups if No Pullup
Sub: Banded Pullup if have a min of 5 Pullups
Sub: Pike Press for HSPU

 

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