Warm-up: 10 Arm Circles, 10 Air Squats (regular and wide), 10 Push-ups; 2 Rounds – 7 False Grip Ring Pull-ups, 5 Knees-to-Elbows, 4 Skin the Cats (all done on rings)
Power Clean: 1 rep every 30 seconds for 10 minutes (60% of 1RM)
MetCon – AMRAP 5 min:
7 Box Jumps (24/18”)
2 minutes rest
MetCon – Tailpipe:
Hold KB (50/35lbs) in goblet position for the duration of partner’s row
Switch positions (1 Round)
Finisher: 2×10 Standing band back extensions
A couple of items on this blustery eve:
1) Get your name and the name(s) of significant other/family that you are bringing to the Christmas Cocktail Spectacular Party Lollapalooza Bash 2010. The date is December 12th and the time 6:00PM. This party is a time-honored tradition here at The Ktown. Be looking for your white elephant gift, and be researching your recipe. Make ready!
2) Dress warm next week. It is supposed to be cold, and the heat is not yet fixed. All of the veterans should be used to it though since we never ran the heat at Ktown 1.0.
That is all for now.
Can’t wait to see everyone all dressed up,