Lifting: Hang Squat Cleans and Weighted Ring Dips
Hang Squat Clean 2-2-2-2, using heaviest weight per set
Weighted Ring Dip 4-4-4-4, using heaviest weight per set
* Alternate Hang Clean sets with Dips.
5 RFT: Thrusters, Kettlebell Swings and AbMat Sit-ups
5 rounds for time of:
10 Thrusters (95#/65#)
20 Kettlebell Swings (53#/35#)
30 AbMat Sit-ups
Photo by @robcwilson
HOLIDAY SCHEDULE:
HOLIDAY SCHEDULE:
- Next week we will have a normal class schedule Monday 12/18 through Thursday 12/21
- Stay tuned for the Friday 12/22 schedule but plan on limited class times with the annual SRCF “12 Days of Christmas” WOD
- Saturday 12/23 the gym is CLOSED
- Monday 12/25 the gym is CLOSED