Important dates and Information
Tomorrow
Olympic Lifting Seminar @ 5:30Pm
No 4:30pm or Open Gym 5:30-7PM
*Christmas party at Portico Dec 2 @ 7pm / Ugly sweater
*Please sign up at the Box if you are attending.
Metcon:
“Voorhees”
AMRAP 13:
55 Burpees
55 Pull-ups
55/40 Calorie Row
55 Handstand Push-ups
SC: Banded PU, Dumbbell Strict Press (35/25)
Fit: Ring Row, Dumbbell Strict Press (25/15)
Extra Work:
Midline
Not for Time:
30 GHD Sit-Ups, 60 Hip Extensions, 90 Double Unders
25 GHD Sit-Ups, 50 Hip Extensions, 75 Double Unders
20 GHD Sit-Ups, 40 Hip Extensions, 60 Double Unders
15 GHD Sit-Ups, 20 Hip Extensions, 40 Double Unders
