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| Vic's X-mas tree at station 31 |
Don't forget your money for the shirts!
Warm-Up
Row 500m
Dynamic Warm-Up/Burg WU
Strength:
Press: 3 x 5 Across (same weight)
Power Clean and Jerk: 5 x 2 at 85%
Incline Kettlebell Bench: 2 x 10
MetCon:
21, 15, 9 reps of fun for time:
Thrusters 95#
Burpees
Endurance:
Run or Row: 6 x 400m at 10s less than goal mile pace, rest as little as needed
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