November 23, 2021

Mossdeep

The gym will be closed on Thursday in observance of Thanksgiving. We will still post an at-home workout that you are more than welcome to do and post your time. Friday 11/26, the gym will be open from 8am-Noon for any open gym activities, as well as the traditional Black [...]
View the Workout See the Whiteboard

Strength/Skill:
Every 2 min for 5 Rounds
2 Strict Press @ 90%

Metcon:
3 Rounds
20 Wallballs (20/14lbs)
60 ft. SA OH DB Walking Lunge (50/35lbs)
20 Alt. DB Snatches

Accessory Work:
Bench Press
5×2
4×2
3×2
-Work up to a heavy triple for the day

Abs and Butt by Van Boxtel:
4 rounds
20 GHDs
:30 Hollow Hold
10 GH Raises
10 Hip Extentions

Mobility:
Pec Smash for 2 min each side
3 pos Banded shoulder work (1 min each)

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