2018-12-24
Mon – 9am only
12 Days of Christmas
Tues closed
Wed
40min EMOM
15 wall ball
50 DU (30sec)
75’ sled push
10 cals
3 bench press (increasing)
Thurs – 6am and 430pm only
No 530/630pm classes. Join us for the Christmas party at Emerson Biggins West
4 Rounds
2 min max reps Power Clean 70/75/80/85%
30 sec transition
2 min Row/Bike for distance
Rest 2min
Row/Bike at 80% effort and try to hold distance the same every round.
Fri
w/ a partner
20min AMRAP
1 round each
Cindy (5 pull-up, 10 push-up, 15 squat)
Nate (2 Muscle up, 4 hspu, 8 kB swing)
Each partner completes 1 round of each before switching