HUGE thank you to Marcy and Jill today for helping us lay the rest of the flooring! It sure has opened up a lot more space in the gym. Also Angela and Greg from UFA Petroleum- your support means more than words can say.
CHRISTMAS PARTY tonight!! Party starts around 5:30 ish with a little Christmas WOD around 6 ish followed by some grub and beers- ending around whenever ish. Hope to see you all there!
Prep
5 min AMRAP 20, Double unders, 15 Air squats, 10 Push ups, 5 Ring dips
Coach's choice dynamic
Overhead prep
Burgner warm up
Strength
Back Squat 3x5 + 5# from last week
Snatch 3-3-3-3-3
Conditioning
400m Row
40 sit ups
4 Rope climb
300m Row
30 sit ups
3 Rope climb
200m Row
20 sit ups
2 Rope climb
100m row
10 Sit ups
1 Rope climb
Recovery
Forearm smash
Group stretch
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