**Just a reminder of the Bring-a-Friend day on Saturday (Dec 2) for the regular classes! Note that we are only holding 9, 10, and 11 am classes. The gym’s 5-year anniversary open house will be from 12-2 pm. There will be coffee, snacks, door prizes, and movement demos. Everyone is welcome!**
A. Pull-up strength:
- EMOM for 10 rounds – 2-6 strict RING pull-ups/chin-ups. Scale up to L-pull-ups. Scale down to assisted pull-ups or reasonably challenging ring rows.
- 3 max effort sets of body rows (supinated grip).
B. 15 minute AMRAP with a partner:
Partner A: Forward sled pull 1 length, backward sled pull with row 1 length
Partner B: Overhead plate hold (45/25, or scale up to 2 KBs)
Switch roles.
Note that the sled weight will be less than what you’d use outdoors, because of the rubber mats. Aim for 1/3 bodyweight for women, and 1/2 bodyweight for men.