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A. Hang clean – 5×2 @ 75-80%.

B. 3 rounds, not for time:

5 single leg deadlifts (as heavy as possible)

5-12 ring rows with 1 sec pause at top (focus on pulling shoulder blades back)

5-12 side-to-side push-ups (either on parallettes or floor) – elbows should be at 90 angle

C. December challenge.

***Just a reminder of our potluck lunch at the gym this Saturday, Dec 20. Start thinking about what you’re going to bring, and let us know if you are going to come out. The festivities start shortly after the free trial class, from about 12:15 onward.