Monday 11/3

If you're not competing in our Holiday Throwdown but would like to volunteer, please let us know. We need volunteers to help set up and judge the competition. 

Fitness
A1. Back squat x 2 x 4 sets @ 80%
Rest 15 sec
A2. Box jumps for height x 3 x 4 sets
Rest 15 sec
A3. Dips x 5 x 4 sets
Rest 60 sec

+

"Cindy"
20 min AMRAP
5 pull ups
10 push ups
15 squats

Performance
A. Back squat x 2 reps @ 23x1 tempo x 4 sets @ 80-85%
Immediate after each 5 high box jumps w/ step down + 3 MU's
Rest 60 sec between

+

"Cindy"
20 min AMRAP
5 pull ups 
10 push ups
15 squats