ADOPT-A-CHILD for Christmas! We have 9 days to shop! Stop by the front window and grab your tag(s). Gifts need to be back by Thursday, December 10th.

AMRAP in 30 mins of:
Run, 200 m
10 Deadlifts, 315/225 lbs
Run, 400 m
20 Burpee Pull-ups
Run, 600 m
30 Wall Balls, 20/14 lbs

Goal: 3 rounds

Long one today with a variety of movements and almost a chipper type feel. Deadlift loading should be on the heavier side but nothing that you can’t complete all 10 reps in more than 2 sets with. This should be around 80% of your 1RM. Burpee pull-ups are going to eat up some time which is okay but keep a strong and steady pace here since these are easy to slow down on. Wall ball are going to be challenging with having the heart rate up here but ideally you are completing these in no more than 2-3 sets with some minimal breaks. Focus on a strong and consistent pace on each one of the runs. This will be a great workout to focus on sustained pace and effort!

Post Workout
1-2xs:
1min per side Smash Calves
:30sec Bent Knee Calf Stretch