12.18.19

 “Already know you that which you need.”-Yoda.

This is the last week to join with us on our Fall Into Fitness Special!

REMINDERS: We are taking donations for our 2nd Annual SMDCF Christmas Toy & Clothing Drive until next Monday, Dec. 23, 2019!

Fitness

1.bench 50% x 5, 60% x 4, 70% x 3, 80% x 2, use the remaining time to find a 1RM in 18 min.

*compare to 08.05.19

 AMRAP in 8 min of:

-20 wall ball #20m #14f

-15 hand release pushups

-10 med ball lunges (each leg) #20m #14f

Performance & Sport

1.bench 50% x 5, 60% x 4, 70% x 3, 80% x 2, use the remaining time to find a 1RM in 18 min.

*compare to 08.05.19

 AMRAP in 8 min. of:

-20 wall ball #20m #14f

-15 hand stand pushups

-10 cal row/bike/ski/run

post rounds and reps to comments

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