Saturday, December 1st 2018

The holiday party is December 8th! Dues were 11/24! If you haven’t paid, pay now!

Warm-Up: (7-10 minutes)
Practice DUs for 3 minutes
10 Spiderman Lunges
10 Worlds Greatest Stretches
10 Cat/Cow
20 Second Clamshell R
20 Second Clamshell L
3-Way Banded Stretch

Strength:

Deadlift
4x6-8 @ 60%

WORKOUT OF THE DAY:

“DT”

In honor of USAF Sgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED.

5 rounds for time
12 Deadlifts (155/105)
9 Hang power cleans
6 Push Jerks