12-4-14

A couple of announcements.

1. Grand Opening is Dec. 11 at 11am at the gym. We need all members to be there if possible.

2. Christmas Party is Dec 12 at Kevin and Tiffany Taylor’s house. The address is 123 Parks Ridge. Its located in Earlwood.

Fitness:

A1. Barbell Upright Row 6-8 x 4 @ 3010 rest 20 sec
A2. Trap three Raise 12-15 x 4 @ 3010 no rest; rest 30 sec
B. 30 sec KBS, 30 sec off x 6
+
200m row
8 Push Press 115/80
5-7 T2b
rest 2 min x 4

Competition:

EMOM for 24 min
1 min-4 Burpee Box Step Overs 53/35
2 min-35 DU(no singles-sub 100/150m row)
3 min-5-7 Thrusters #135/95