I have suggested a date for our Christmas party that I have now changed from Saturday December 17 to Sunday December 18 for a couple of reasons. We have the front room rented out now, to a group that uses the space on Saturday evenings. I think our party will interfere with their time. So I am proposing that we meet on Sunday, but earlier than usual, at 5pm. Some of us have to up before 5am on Monday morning. Everyone bring a dish to share, and no it doesn’t have to be “healthy”, and your family. We usually have a variety of minute to win it type games and a lot of fun. I will bring drinks, plates, cups, silverware and napkins.

MONDAY 11-28-22
Strength WOD: Deadlift (3x5)
then:
"Fran"
For time:
21-15-9
Thrusters (95,65)
Pull-ups

TUESDAY 11-29-22
"Rocket"
AMRAP in 30:00
Shuttle Run 1-2-3-2-1
10 Push-ups
15 Squats

WEDNESDAY 11-30-22
Row for 35:00
every 5:00 do 15 Burpees
score is total distance completed

THURSDAY 12-1-22
Strength WOD: Bench Press (3x5)
then:
Partner WOD (Person 1 and Person 2)
5 Rounds for time:
1 Tire Flips to 50'
2 Atlas Stone to and over bar
1 Atlas Stone from bar to and in tire
2 Tire Flips to 50'
1 Atlas Stone to and over bar
2 Atlas Stone from bar to and in tire

FRIDAY 12-2-22
For time:
1K Bike
50 GHD Sit-ups
2K Bike
30 GHD Sit-ups
4K Bike
20 GHD Sit-ups

SATURDAY 12-3-22
Open Gym at 8am and 9am

Posted in Workout of the Day

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