Friday, December 6, 2013

toys for tots

We are a Toys for Tots drop off this year! Place donated toys in the box located next to the front desk. THE ENTRY FEE FOR THE  SOCAL SANTA SHAKEDOWN IS A DONATED TOY!! SIGN UP TODAY 🙂

TODAY’S WORKOUT:

Skill: Coaches lead 10 minutes of mobility from Mobility Blog
Lift: 12 minutes to establish: 1 RM Bench press
Then,
3 minutes to establish: 2×4 bench press dropset
WOD: 1 minute:
max reps shoulder to overhead
then,
For time:*
5 ROUNDS:
15 ring dips
10 pullups

Level 3: 135/95#, ring dips
Level 2: 95/65#, standard dips, jumping chest to bar pullups
Level 1: ½ reps, 65/45#, standard dips, jumping chest to bar pullups
SOGOFF: 40 plate curls (45/25#)

TWIST BONUS WORK:
Gymnastic Blog 
Mobility Blog

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