Warm-up: Burgener warm-up
Bench Press: 3×5
MetCon – 3 Rounds For Time:
Farmer’s walk circa building (50/35lbs)
20 GHD sit-ups
Coach CBO’s picture has nothing to do with today’s post. (It’s just a really hard movement and I like it.) Anyway, we coaches know the more we hammer something into your brain, the more likely you will remember it. So here is a little bit more hammering on this weekend’s activities.
1: Our Christmas Cocktail Party starts at 6:00pm. The dress is business casual to semi-formal and please don’t forget your food and White Elephant gift. If you’ve never played White Elephant before the gift can be from around the house or something cheap and silly, just make sure to wrap it all pretty. The gym should be packed and this will be a great opportunity to meet other members that come during different times of the day.
2: Sunday at 1:00pm we are rowing on the H2O! Even though it is supposed to be cold please don’t back out of your sign-up…unless you are prepared to be called names such as wuss, wimp, and pansy.
Hopefully we have hammered the nail hard enough,
<3 Coach Miss J