12.21.19

“Peace on earth will come to stay, when we live Christmas every day.”-Henry Van Dyke.

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

Fitness

1.front squat 1RM in 15 min.

*compare to 06.13.19

AMRAP in 10 min. of:

-30 cal. row/ski or 20 cal. bike/run

with the remaining time start with 3 reps of each movement and add 3 reps after each completed round (ie-3,6,9,12,15, etc.) of:

-shoulder to overhead anyway #115m #75

-burpees

Performance & Sport

1.front squat 1RM in 15 min.

*compare to 06.13.19

AMRAP in 10 min. of:

-30 cal. row/ski or 20 cal. bike/run

with the remaining time start with 3 reps of each movement and add 3 reps after each completed round (ie-3,6,9,12,15, etc.) of:

-shoulder to overhead anyway #50m #35f dumbbells

-burpees

 

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