12.14.22 Workout of the Day

Tuesday 830 AM

Christmas Party Information
This year’s Christmas Party will be held at the gym next Saturday December 17th at 2 PM. All members & their families are invited. Bring a dish to share, wear your most festive holiday attire & let’s enjoy a fun day of food, beverages, games & holiday fun. Please RSVP on whiteboard with name & number of guests in your party.

December Challenge
This month we will be supporting St. Jude Children’s Hospital by running 62 miles (the year St. Jude opened). We run to support the fight against childhood cancer & other life-threatening diseases.

Barbell
1.Deadlift
4x3

2.Conditioning
AMRAP 10
5 Bar Muscle ups
10 Shuttle runs (25’)

3.Bodybuilding
4 sets for quality
7 Strict chin-ups
10 Weighted push-ups

Interval
Team of 2, 5 RFT
60 DB Hang Cleans (35/20’s)
40 DB Front Rack Box Step Ups (35/20’s) (24/20)
20 Calorie Ski or Bike

-One works, one rests, partition evenly.-

Cooldown + Midline
800 m run
Into 3 sets of
10 incline push-ups
15 DB Glute Bridges