***8am & 9am classes. Open Gym 10-2pm***
Conditioning
3 Rounds For Time
50 Wall Balls 20/14# to 10ft
30 T2B
10 Clean n Jerks @ 65%
WOD Notes: TD = 13-19 min. WB should feel very light to where you can do sets of 15 each round even when fatigued. T2B scale = 30 V-ups/Tucks. Cnj should be done in singles and should be moderately heavy.
Assistance
a) Floor Press – 5×5 @ 87.5%
b) #abseveryday – Banded Static Hold + Trunk Rotation (w/ partner): 4 sets (45-60 sec hold – each side)
REMINDER: Rage Christmas Party is tonight at 7pm!
