Totally functional pistol. Do not attempt.

ATTENTION: THE NOON CLASS ON THURSDAY IS CLOSED!

Warm-up: 100 Double Unders, 20 Serratus Push-Ups, 20 Behind the Back Arm Swings, 20 Mobility Lunges 20 Overhead Arm Swings

Speed Bench Press: 9×3 @ 60% 1RM (3×3 at Wide, Normal, Narrow)

MetCon – Isabel “ish:”
30 Snatches @ 60% 1RM

12.11 is out players!

Male Scoring = 20RM Deadlift + Nicole (Max Pull-Ups)
Female Scoring = (20RM Deadlift x 1.5) + (Nicole Max Pull-Ups)

Get Ready,
<3 Coach Miss J