30 November 2016
Wednesday 30 November 2016 ''

13600279_1200035250006472_556073967253243906_n*Christmas party Friday night at 7!
*The Tiny Tornado Food truck will be at the gym on Saturday at 1130!
http://www.thetinytornadoz.com/

1. Warm-up
2 Rounds:
Bike/row 20 Calories
15 Dumbbell Push Press

2. Strength
Push Jerk – 5×5 @ 70% of your 1RM

3. Met-Con level 2
3 Rounds:
10 Squat Clean and Jerks 185/125lbs
5 Rope Climbs

Met-Con level 1
3 Rounds:
10 Squat Clean and Jerks 135/90lbs
3-5 Rope Climbs

Met-Con Base
3 Rounds:
10 Squat Clean and Jerks 95/65lbs
3-5 Rope Climb/ rope climb walk ups

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