Don’t make Santa’s helpers come get you.. they are scary!
Make sure to get in and get your WOD on even during this busy time!!!
Holiday party 12/21 6pm-9pm at Jenns’s Wine Shop.. RSVP by 12/15!
Technique: Bench Press
5.3.3.1.1
50 Ring Dips
400m run
50 Pushups
400m
50 HSPU
400m run
50 sit ups
FT
Santiago
18 35/25 pound Dumbbell hang squat clean
18 Pull-ups
10 135/95# Power cleans
10 HSPU
7RFT
U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.
5 squat cleans 95/65
10 power cleans
15 push press
50 double unders or 200 jump ropes
***If you put down your bar before you complete 5-10-15 you have a 10 burpee penalty on the spot***
my goodness what we will do to avoid burpees!!
