"Shoulder Press"

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Ugly Crunchmas Sweater Run is this Friday at 7 p.m.  Bring out $10 or a toy and join us in supporting our local Angels and Toys for Tots.

Warm Up (EMOM for 9 Min):

  • 1) 40 Sec. Jump Rope
  • 2) 40 Sec. Paleo Chair (Bottom of squat hold)
  • 3) 40 Sec. Plank

Strength (5RM):

  • Shoulder Press
    * Take 10 minutes and find a challenging set of 5 *

Met-Con (For Time):

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull Ups (KIP or Jump)
    * Without as much volume today, really try and push the intensity *

Cash Out (5 Rounds):

  • 10 Crunches
  • 10 In N Outs