Tuesday, December 12, 2017

Holiday party this Saturday


The Barbell Strategy holiday party will be this Saturday, December 16, at the gym. We will provide food (BBQ and sides) and some nonalcoholic drinks, and you can bring just yourself or a drink or dessert to share if you wish. Festivities start at 6:00. Come as you are - dressed to the nines or wearing sweatpants - we're happy to have you. Please RSVP on the board in they gym so that we can get enough food.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

front squat 8-8-3x8

Accessory/Skill

2 TGUs between strength sets

Group Workout

6 rounds, max effort:
4 double kettlebell front squat
2L, 2R 50/50 thruster

then

50 burpees for time

then

2 minute double kettlebell rack hold



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