Wednesday

Wednesday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!

Metcon
Metcon (AMRAP – Rounds)
EMOM x 4min.
15 Wall Balls (20/14)
EMOM x 4min.
8 Deadlifts (225/155)
EMOM x 4min.
15 Wall Balls (20/14)
EMOM x 4min.
8 Bench Press 135/75

Rest 4min.

EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 185/100

I like these numbers for most people in the gym, but keep this in mind if you scale… ALL SECTIONS should be UNBROKEN. Section 2 needs to be heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.

RX+ is 20 Wall Balls on part 1