Tuesday, December 4th 2018

Naughty or Nice Toy Drive is this Saturday. Bring an unboxed toy! 10am Class ONLY
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 Inch Worm to Push Up
10 Scap Push Ups
10 Cat/Cow
10 Banded Hip Raises. *Small Green Bands in the basket
30 banded Monster Walks.
3-Way Banded Stretch

Strength: (14 minutes)
5 Sets:
Ring Dips 20 Seconds on 40 seconds off
5 Sets:
Pull-Ups 20 Seconds on 40 seconds off

Snatch Warm-Up:
10 Drop Squats
10 PVC Pass Throughs
for 5 Minutes
Power Snatch a few times and build to the best weight for your stimulus.

Workout of The Day
15 Minute AMRAP
5 Ring muscle ups
5 Snatches (135/95)
*Scale is 10 Kipping Pull-Ups. Wear grips. We have Pull-Ups again tomorrow if you chose this option.
*This is your opportunity to work on a weakness for 15 Minutes