Monday, December 8

THE 2014 SANTA SHAKEDOWN IS THIS FRIDAY, DEC 12TH.  DON’T FORGET TO BRING A BRAND NEW TOY DONATION FOR TOYS FOR TOTS AS YOUR ENTRY FEE. PLEASE VIEW THE FIRST EVENT VIDEO STANDARD ABOVE.

 

Lift:

Snatch Grip Deadlift : 3×70%, 3×80%, 3×90% of 1 rep max

 

WOD:

12-9-6 reps for time:

Deadlift

Bar Muscle-ups

 

L1- pull-ups and ring dips times 3 and choose weight

L2- 275lbs/185lbs

L3- 315lbs/225lbs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s