FRI15DEC2017

CFA CHRISTMAS PAJAMA PARTY AND GIFT EXCHANGE FRIDAY NIGHT AT 7:30 PM. PLEASE CHECK THE BOARD AT THE GYM FOR THE ADDRESS OR ON FACEBOOK. (PAJAMAS ARE NOT REQUIRED ONLY ENCOURAGED)

WOD

Strength
4 Sets:
8 e/side kneeling strict press (back leg = pressing side)
8 e/side single arm DB bent row

Conditioning
“Open Workout 14.4”
AMRAP in 14 Minutes:
60 Calorie Row
50 Toes-to-Bars
40 Wallballs (20/14)
30 Power Cleans (135/95)
20 Muscle Ups

Extra

DB Bench: 5 Sets working to 3RM
6 burpees immediately after every set

Strict Pullups: 4 sets – 1 warmup set, 1 max effort sets, 2 more sets to build volume

4 sets:
30 ft partner HS walk
Kick into HS and have partner set feet to perfect straight body and walk

Bootcamp

Strength
EMOM X 10:
O: :45 Second Plank Hold
E: 6 e/side kneeling strict press (back leg = pressing side)

Conditioning
5 Rounds for Time:
10 DB Push Press
15 Abmat Situps
60 Single Unders
1 min Rest

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