Friends-Cember STARTS Monday
Hoodie Pre-sale ENDS Tuesday
Lift Off at Harbor East will be Wednesday December 11th at 6:30pm. All are welcome to come lift!
Harbor East: TOMORROW at 9am will be the first pilot Capacity Class
Federal Hill: Please have your cubbies cleaned out by Wednesday December 4th
Team Workout
In groups of 3:
24min AMRAP
Station 1___ cals Bike
10 Snatch
10 Pull ups
Station 2
Rest
Station 3
High Plank
Fitness: 10cals (75/55)
Performance: 12cals (95/65)
Open: 14cals (115/75)(chest to bar)
Athletes: Athlete 1 starts at station one, athlete 2 station 2, athlete 3 station 3. You will rotate through the stations in order. Rounds and reps are only counted at station 1.
DRIVE
Buy-in: 750m Row
Dumbbell DT
5 Rounds
12 Deadlift
9 Hang Clean
6 Push Jerk
Cash-out: 750m Row
20min cap