Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Front Squat 8×3 (80%) then take 10 minutes to work on muscle ups
- Complete for time 10 clean and jerks (225/135#), 50 pull ups, 1 mile run
- Complete 5 rounds for max reps in 1 minute of: Right arm KB power clean and push press, Left arm KB power clean and push press, KB good mornings
- Complete 3 rounds for time of 30 KB swings (70/53#), 20 T2B, 3 rope climbs
- Deadlift 6×2 (5 second pause on kneecap) then AMRAP in 5 minutes of double unders
- 4 rounds, each for time of: 250m row, 15 thrusters (75/55#), 10 burpees
Notes: Due to full classes this weekend, we have added a 10:00 a.m. heat to the schedule!
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Alright ICAers, don’t leave Joe W hanging as the only person in the 10:00am heat on Saturday… who can join him??
If no one else signs up, as of that morning, I’ll open up my 8:30 spot and go at 10 so Joe doesn’t have to go at it alone.
I’m in the 9:30 currently, but I don’t mind shifting back a half hour. Do you folks want any help setting up before the first heat?
What’s the over/under that you’ll try for the 24 days of Christmas…???
There’s two people now!:)
I may try to come to the 10 am as well depending on the baby and Brendan’s schedule!