Reminders:
- Foundations Class meets this Saturday, 12/5, at 9AM!
Holiday Party:
Let’s celebrate the Holidays with our HWCF Family! Details below:
- Saturday, 12/12, at 7:30PM
- Atlantic Bar & Grill – 5062 N. Lincoln Ave
- 21+
- Friends and family are more than welcome!
Strength:
A1. Weighted Pull Ups: 5×5-9
A2. Strict Press: 5×5-9 (pull from floor)
Conditioning:
15.4 – RX
8 min AMRAP:
- 3 HSPU (185/125)
- 3 Cleans
- 6HSPU
- 3 Cleans
- 9 HSPU
- 3 Cleans
- 12 HSPU
- 6 Cleans
- 15 HSPU
- 6 Cleans
- 18 HSPU
- 6 Cleans
Etc……add 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds
Scaled:
8 min AMRAP:
- 10 Push Presses
- 10 Cleans