3 chest to bar weighted pull-up
6 chest to deck strict pushup w/plank jack
9 deadlift 135/95
12 weighted situp
300 meter row
AfterWOD: 100 air squats, for time
Sneak Peek for the Week:
Tuesday: Power Cleans and Jerks, strength or skill and EMOM
Wednesday: strength or skill:, barbell front rack lunges, heavy
Thursday: TGUs and KB swings
Friday: Friday Surprise, a barbell and a jump rope
Choose from any of the workouts from the past week, or use today as Open Gym to work on your skills.
** Reminder of our Annual Member Appreciation and Holiday Party Saturday 1/14 at Bay Lanes from 2:00pm - 5:00pm. All current members and families are welcome. Free bowling, shoes, food, and soft drinks as well as a cash bar. It's a chance to meet everyone.
We'll have plenty of food but if you want to bring a small side dish to share we'd appreciate it.