FRIDAY, DECEMBER 19

oath05wed

Ahmik being sworn in as an O5 (Navy Commander).

Hey Ladies!  Don’t forget SoCal Ladies Night is tomorrow at 6:00pm at Common Theory: The address is 4805 Convoy St, San Diego, 92111.

ALSO: HERE IS NEXT WEEK GYM CLOSURE SCHEDULE:
DEC 24: ONLY MORNING AND NOON CLASSES WILL BE HELD.
DEC 25: GYM IS CLOSED
DEC 26: ONLY 10:00AM CLASS
SAT AND SUN CLASSES ARE REGULAR SCHEDULE.

Lift:

Back Squat 5 reps at 75%, 3 reps at 85% and 1+ reps at 95% of 1 rep max

WOD

For Time:

30 Dips

30 Sumo-deadlift high-pull

30 Handstand Push-ups

30 Power Snatch

30 Burpees

30 Pull-ups

30 Thrusters

 

L1- choose weight

L2- 75lbs/55lbs

L3- 95lbs/75lbs

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