161212 ~ Deloads & Donations!!

Happy Deload Week!! We will take a little break from the heavy deads and pause squats, and shift our focus to a little more accessory work and fun Oly. complexes.  Get ready for Maxout week next week.....you have been working towards this for over 15 Weeks!!

Our delivery deadline is fast approaching!! We are in need of gifts for our families. Toys for the kids?? Something nice for mom!  Let's give these 3 families an amazing Christmas! 

Strength:

OHS + Strict Ring Dip

Every 2 min x 10 min

10-8-6-4-2

 **Try to work at a max weight for every rep scheme provided. Try to increase weight every round**

Conditioning:

Complete 4 rounds For Time:

21 Deadlifts (115/75#)

15 Hang Power Clean

9 Thrusters

6 Burpee Over Bar

Cash Out:

1 min Accumulated “L”sit on the rope

Or

3 Legless Rope Climbs

Then…

 100 Hollow Rocks


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