Don’t forger Christmas Party is Saturday at the Wine Bar starting at 8:30pm. Ugliest sweater prizes and a White Elephant gift exchange.
Strength: Dynamic Effort Upper
1.) 8×3: Banded Strict Press @ 50% Bar Weight – :30 Rest
1RM under 170# – Orange Band, 1RM over 170# – Red Band
2.) 3×12: Dumbell Rows – AHAP
WOD: 10-1
Pull Ups
Slam Ball Sit Ups
Accessory Work:
100 Banded Curls
100 Banded Tricep Extensions
