12/4/17 – "Eggnog"

Group Warm up 

Group Mobility 


Every 1:30 for ten sets: 3 seated barbell strict press. Keep feet on the floor and butt on a bench! Build in weight if possible. 

WOD ( Workout of the Day ) 


*Retest from 1/10/17 

12 minute AMRAP 

10 burpees

10 Toe to bar 

10 American kettlebell swings Rx+ (70/53lb) RX (53/35lb) 

Extra: 1×100 banded face pulls