Wednesday 12.5.18

A. 

Deadlift @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

B.  

Complete as many rounds and reps as possible in 9 minutes of:

9 Box Jump Overs (24″/20″)

9 Burpees

9 Kettlebell Swings 

REMINDERS: 20% discount at any Sports Basement ends this coming Sunday, December 9th for Endzone members. Receive an additional discount if you’re part of their Basementeer loyalty program.

Our potluck holiday party & White Elephant gift exchange is this coming Saturday, December 8th starting around 5:30pm. Please remember to let everyone know what you’re bringing by signing up on the sheet. White Elephant gift limit is $20. Look forward to celebrating with everyone!