Tuesday Dec 5th WOD

Reminder: CHRISTMAS PARTY IS THIS FRIDAY DEC 8th at 7PM. CASEYS DREXEL HILL!!! $40 FOR OPEN BAR: TOP SHELF LIQUOR, TITOS! WINE, BEER AND FOOD!!

$25 OPTIONAL POLLYANNA. BRING A GIFT GET A GIFT! ITS FUN!

The gift can be serious or A gag gift. It doesn’t have to be Gym related. We always have fun with it so the gag gifts make it fun to steal!! Also anyone wants to wear an ugly sweater you are more then welcome to. They make for great pics! If not get fancy and lets party!

Strength: Deadlifts 5x3 @ 80%

2. DB Stiff Leg Deadlifts (3x10) (have a DB in each hand)

Conditioning: (20min Cap)

10 Rounds 6 Power Clean (115/75 rx+) (95/65 rx) 12 Front Rack Lunge (6 each leg) (in place forward or in n place reverse, Alternate legs with each lunge 6 Lateral Over the Bar Burpees If using DB's weights are as follow (50/35 rx+) (40/25 rx) RX Women: 25lb DBs

The lunges are going to be Fuuuuuuuuuuun! Choose a weight based on the lunges!!