CHRISTMAS QUIZ, AWARDS, & NIGERA’S SPEECH THIS FRIDAY AT 8PM
Monday
Metcon
“Frankly”
3 Rounds
21 Thrusters 43/29Kg
21 Pull Ups
Mobility
Half Moon Lat Stretch
Tuesday
Metcon
“AstraZeneca”
Every 3 minutes x 6 rounds
6-4-2 reps
Lateral Burpees
Deadlifts 100/65Kg
Mobility
Straddle Stretch
Wednesday
Metcon
“Karma”
AMRAP 8
6 Toes to Bar
12 Dumbbell Front Rack Lunges
Mobility
Diamond Frog
Thursday
Metcon
“VDL”
AMRAP 10
10 Cal Ski
30 Double Unders
-rest 5 minutes
AMRAP 10
10 Cal Row
10 Dumbbell Hang Clean & Jerks
Mobility
Shoulder Extension Stretch
Friday
Metcon
“Master Chief”
AMRAP 15
3 Power Cleans 80/50Kg
6 Strict HSPU
12 Pistols
Mobility
Cactus Up/Cactus Down Stretch
Saturday
Metcon
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 43/29Kg
Mobility
Capsule Stretch
Hurdler Stretch