Friday 12.8.17

Birthday Bash IX

Saturday December 9th From 9am-12pm come Celebrate 9 years of bettering lives one person at a time.

Friday 12/8 No 7pm Class
Saturday 12/9 No Classes

Essentials:
A.
18min
Box Squat to Parallel
Build to a heavy Single
-then-
With 20-30lbs less than your heavy single perform
3 Sets
Box Squat x 3 reps

B.
For Time:
2-4-6-8-10
Assault Bike cal
10-8-6-4-2
Incline Push Up

Fitness:
A.
18min
Box Squat to Parallel
Build to a heavy Single
-then-
With 20-30lbs less than your heavy single perform
3 Sets
Box Squat x 3 reps

B.
RX:
For Time:
5-4-3-2-1
Squat Clean and Jerk 165/105
10-8-6-4-2
Deficit Push Up
*Males Use 45# plates / Females 25# plates*
RX+:
For Time:
5-4-3-2-1
Squat Clean and Jerk 205/125
Deficit Handstand Push Up
*Males Use 45# plates / Females 25# plates*

Performance:
A.
18min
Box Squat to Parallel
Build to a heavy Single
-then-
With 20-30lbs less than your heavy single perform
3 Sets
Box Squat x 3 reps

B.
For Time:
5-4-3-2-1
Squat Clean and Jerk 225/155
Parallette Handstand Push Up
*Males Use 35# plate between Parallettes / Females use 35 and 25# plates between Parallettes*