*Friendly reminder that our Holiday Party is Saturday from 7-10 at Ice House in Poughkeepsie. It includes food, wine and beer open bar. You’re welcome to bring your other half. See one of the coaches for payment.
“Enjoy the process!”
A. 4 Rounds Not For Time
4 Turkish Get Ups (each arm)
30 Second Hollow Hold with PVC
B. EMOM x 15
Min 1: 15/12 Cal Bike
Min 2: 20 Box Jumps @ 24/20
Min 3: 10 Deadlifts
Warlock Weightlifting:
1.Power Clean – 85%x2x2, 85%x2x3
2. Power Jerk – 85%x2x2, 85%x2x3
3. SLDL – 3×5
3 Sets: 10 Back Extensions, 15 Sit Ups, 10 Glute Bridges