12.16.25 Workout of the Day

The Buffalo Run Ladies

843 Holiday Party
Our annual Dress to Impress Holiday Party will be held this Friday night at Poseidon at 8 PM. All members, friends & families are all invited. Discounted drinks & food will be available all night for us.

Pre-Order Hoddies
Our annual pre-order hoodie signups are on the gym whiteboards. This year we're offering multiple hoodie types & colors.

Barbell
Strength
Snatch Complex
5 sets of: 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch

Conditioning
Team of 2, For time
A. 3 rounds
30/24 Calorie Row
24 T2B
18 Box Jump Overs (24/20)

Into

B. 90/72 Calorie Row
72 T2B
54 Box Jump Overs (24/20)

-Split reps evenly. There will be a variation of workout for Wednesday's Interval class.-

Interval
Conditioning
For time
50-40-30-20-10
DUBS
Bumper G2OH (45/25)
Medicine Ball Sit-ups (20/14)

-After every round complete 400 m run or 28/18 caloie bike-

Accessory
5 sets for quality
10 Calorie Ski
10 strict pushups
1:00 static hold