You may be holly jolly and/or merry & bright, but we also know that you're a BEAST! Keep up the amazing work in the gym, and enjoy your birthday!
20 Walking Lunges
II. Sepcific: 3 Rounds
5 Bench Press
*start light and add weight each round so you will finish the warmup section at your starting set of todays WOD. Progress the dip to the level you will use in the metcon. if you are adding weight in the metcon, add very little here and instead focus on dialing in the technique and warming up the shoulder.
Turkish Get-up instruction
B) Bench press 3-2-2-1-1-1-1 reps
C) Turkish get-up 3-2-2-1-1-1-1 reps (each side)
*score heaviest set of dips, bench, and tug
Scaling: modify the dips to a level that each set is a challenge. today allows a great opportunity to practice more challenging levels of the dip, even if you aren’t adding weight (as slow as possible, banded matador, ring…etc). those who are not comfortable going heavy with these movements can use today to practice technique and build slowly to a weight that challenges you.
*Decmeber 7th @ 7am (directly after 545 class)- TFA Breakfast Club presents Morning Mimosas (call off work and make it happen)
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party