Friday – 171201

ANNOUNCEMENTS

  • Christmas Party
    • Friday, December 8th form 6-9pm at the gym
    • Ugly Sweater Contest
    • Bring a dish to share
    • Beer provided, but bring more if you want!

SWOD

Deadlift
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 or more reps @ 95%

– rest as needed between sets

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

21-15-9 for time of:
Calorie Row
X2 KB Swings (55/35)

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