ROWING, at 7am, with Ave.
ONE HOUR OLY, with Sammy, at 12pm.
CROGA, with Tim, 530pm.
RUNNING, with Ave, 530pm.
HYBRID/ADVANCED, with Jim, 530-730pm.
ADVANCED OLY, with Jim, 730-930pm.
GYMNASTICS, with Sammy, 730pm. False grip muscle-up work today!
Which brings to mind, the Rittenhouse Run on December 15th. SAVE THE DATE!
And, don’t forget, this SATURDAY, we’ll be watching the movie below, swapping clothes we don’t need anymore, eating BBQ, and generally having a better time than anyone else. If you are a female – or even if you’re not, really but you like females – come join us!
SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes. Barbell Assisted IR Mob, 2 minutes/side.
ACTIVATION: Freestanding Handstand Practice – 3 minutes of practice.
SKILL WORK: Hang Power Clean
AMRAP in 20 minutes of:
Hang Power Clean (95/65) – 10 reps
Single Leg Squat – 10 reps each leg