04 Dec Thursday December 5, 2019
Lift Off at Harbor East is Wednesday December 11th at 6:30pm
White Elephant and Holiday party is Friday December 20th at Delia Foley’s!
White Elephant starts at 7pm! Sign up on the link in the blog.
Party starts at 8pm! First keg is on Industry Athletics
More details in the blog.
(same weight across 75%)
10 Single DB Box Step ups
_____Toes to Bar
Fitness: (6 Toes to Bar) 50 Singles
Performance: (8 Toes to Bar) 30 Doubles
Open: (10 Toes to bar) 35 Doubles
EXTRA Weakness Work (not a part of class)
Pull ups – 30 Negatives
BW (Cindy) – 6 pull ups + 12 push ups x 5
Toes to Bar – 10 kips above 90 (perfect form)
Doubles – Accumulate as many as possible in 6 minutes
HSPU – 1 Negative directly into 10 seated DB presses x 7
Muscle ups – 30 Turn overs on low rings
Snatch – 30 Slow Snatch Grip Deadlifts at 110 % of Isabel Weight