Workout of the Day Friday 12.09.2016

Temenos Christmas party!

When: December 17th, 6:30pm
Where: Temenos (1155 st.paul st)
Pot Luck: see poster in gym for details!
*There will be an awards ceremony, as well as a Gift exchange.
If you would like to participate in the gift exchange, bring a $20 wrapped gift.

Hope to see you all there!!

Warm-up:

Tabata alternating:
wall ball
medball clean

Mobility:

1. Super front rack  2/
2. Goblet squat hold

Strength:

Russian Squat Program, Week 6 Day 18
Front Squat; 12-5-5-3-2-1-1-1..

Conditioning:

In Partners:
2:00 max reps Deadlift
2:00 max reps Power cleans
2:00 max reps Hang squat cleans
2:00 max reps Shoulder to overhead
2:00 max reps Thrusters

Rx: 135/95