Saturday, December 26

Tomorrow's class is "Chelsea":
30min EMOM:
5 Pull-Ups
10 Push-Ups
15 Squats

I would like you to take this on as if it were an Open workout and the round you 'fail' to complete is your score.  If you are coming into FCF tomorrow 8am or 10am will be your only option unfortunately - My family timing is up in the air -- You may also choose to take an optional / additional rest day if you're feeling beat up. 

If you are on your own for tomorrow, out & about in a different gym and have more of an Open Gym style I would like you to complete:

1) E90s for 6 rounds (9mins):
5 DL TnG DL - Begin @ 275/165 and add 20/10lbs per round

2) Immediately upon completion of #1 Move into:
E90s for 6 rounds (9mins):
Max Effort 150m Row (I mean 100% Max effort, rower paddle should feel light after DL, these should take you ~20seconds) -- This is basically a contest to see who can get the lower pace/500m number! 

3) "Chelsea":
30min EMOM:
5 Pull-Ups
10 Push-Ups
15 Squats

or

"Nate":
20min AmRap
2 MU
4 HSPU
8 KBS (70/53#) (American)