Thruster: 5 x 5 @ 75% 1RM
WOD: AMRAP 12 minutes:
8 Deadlifts (225/155 lbs)
10 Wall balls (20/14 lbs)
Post WOD Mobility: Lacrosse ball smash to TFL, 3 minutes each then, ½ kneeling psoas stretch with a sidebend, 2 minutes each
11:00 am/6:30 pm Strength Class: Max Effort Lower
Lift: Pause squat, heavy single
Beginning this December we will begin a “Member of the Month” Club. We will track each member’s attendance throughout the month and the members with 16 or more days of attendance (regardless of number of classes completed that day) will be entered into a drawing for a prize and the title of “Member of the Month” for the following month. Tracking will begin December 1st!
Get on track and stay consistent with your workouts, for your body’s sake!