Saturday – 141220

Noon Class - Pullups

Come get your fitness on at the 9am or 10am class, or the Dance Dance Revolution Bar Bell Club at 11am, but be sure to come back to the Coaches Appreciation Party to give Ben Marsh, Sara Coe, Mike Deelo, Amy Howard and Beth Delling a high five.

Jeff Fitter will be serving up some award-winning BBQ, and we’ll have a good number of beers on hand. You’re welcome to bring anything you like, but please don’t feel obligated.

Looks like tomorrow’s forecast is calling for a 70% chance of dodgeball with a chance of ping pong. See you at 1pm.

Warmup

5min Spealler Warmup
Discuss Scaling Options

Monday Monster Mash – 141215

For time:

80 Wall ball shots 20/14
40 Handstand Push-ups
20 Deadlifts 365/255

Then,

21-15-9 reps for time of:

Chest to bar pull-ups
Kettlebell swings 70/53
Squats with the kettlebell

Then,

12-9-6-3 reps for time of:

Power snatch 155/105
2 L-sit rope climbs after each set

*Rest 10 minutes between each workout

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