Friday – 121221

Power Outage Can’t Hold Us Down!

Don’t forget about the Happy Hour / Party at the gym tonight starting at 7:30PM. If you can bring snacks that would be AWESOME. I’ve also made the executive decision that it will be Christmas/Tacky/Griswald Themed. Do your best to decipher that and dress appropriately. Happy Friday.

WOD

Every 30 seconds for 5:00 minutes (20 total reps):
2 Deadlifts @ 70%
IF YOU DO NOT HAVE A 1RM, TAKE 10MIN TO ESTABLISH 1RM

-then-

For Time:
15 Strict Pullups
7 Push Press 155/105#
12 Strict Pullups
5 Push Press 155/105#
9 Strict Pullups
3 Push Press 155/105#
100 Double-Unders

-then-

4XME L-Sits, Rest 60 Sec.

EXTRA

HBBS: 1X4@75%, 3X4@80%

Front Squat: 1X5@60%, 1X5@65%, 2X5@70%

Bench Press: 3X10 – absolutely heaviest possible each set, rest as needed.
Notes: All reps must be performed with the hips (ass) in contact with the bench.

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