Friday – 171208

ANNOUNCEMENTS

  • Schedule Update – No 5:30pm this Friday due to the Christmas Party
  • Christmas Party – TONIGHT!!!
    • 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

Bench Press
*Set 1 – 5 reps @ 40%
*Set 2 – 5 reps @ 50%
*Set 3 – 5 reps @ 60%

– 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

For time:
50 Calorie Row
50 Wall Ball Shots (20/14)
50 Toes to Bar
50 Push Press (95/65)

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