Tonight we have the Warlock Holiday Party from 7-10 Pm at Ice House Poughkeepsie. Excited to hang out and celebrate the Holiday Season with everyone! As always, friends and family are welcome.
“Be thankful for your failures. They reveal the winning strategies.” – James Clearly
Primer: 400M Run
Then 3 Rounds: 30s Active Samson | 30s Spiderman and Reach | Russian Baby Makers | 30s HS Hold + Shoulder Taps
Barbell Warm Up
“Powder Keg”
AMRAP 5
1 Mile Bike | 1 Round of Chest to Bar Cindy then
AMRAP Clean and Jerks @ 155/105
Rest 5 Minutes
AMRAP 5
.6 Mile Bike | 2 Round of Chest to Bar Cindy then
AMRAP Clean and Jerks @ 185/135
Rest 5 Minutes
.3 Mile Bike | 3 Rounds of Chest to Bar Cindy then
AMRAP Clean and Jerks @ 225/155
Performance @ 135/95 | 165/115 | 185/125
Fitness @ 115/75 | 135/95 | 155/105
Fit Light @75/55 | 95/65 | 115/75
On The OTM x 8
Min 1: 2 Rope Climbs + Max Effort Strict HSPU
Min 2: Rest
On The Every 2:30 x 6: 3 Position Power Clean + Pausing Split Jerk + Power Clean + Split Jerk