Happy Birthday to Nathan Pierce! He celebrates his birthday on the 24th so we're going to party with a workout inspired by him!
Holiday hours for the rest of the week:
Wednesday 515,615,915am 515pm
Thursday 8am - "12 Days of Christmas"
Friday - No Classes
Saturday - 8am Community Workout
"Nate"
28 minute AMRAP
12 Box Jumps 24"/20"
24 Power Cleans 75#/55#
20 Calorie Bike
Accumulate 1 mile run at some point in the 28 minutes, whether that be a buy-in, 200m, or 400m intervals.
A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni
A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B
A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou