Strength: Back Squat, 7×1, Every 90 seconds, start at 85%
WOD: For Time
- 21 KB/DB Thrusters (50/30) (holding one KB in each hand)
- 6 Rope Climbs
- 15 KB/DB Thrusters (50/30) (holding one KB in each hand)
- 4 Rope Climbs
- 9 KB/DB Thrusters (50/30) (holding one KB in each hand)
- 2 Rope Climbs
Once finished, record your time and complete the following AMRAP with the remaining time:
- 16 Alt Lunges (50/30) 1 for 1, Holding the KBs/DBs in a front rack position
- 8 DB/KB Deadlifts (holding your KBs/DBs)
- 4 DB/KB Burpee Box Step Overs
25 min cap for everything
Shoutouts: None
Box News:
Schedule News:
- All of December: No 3pm Classes
- December 8: No 6:10pm or 7:15pm due to event at the box
- December 24,25,31, Jan 1 – limited schedule due to holidays
- December 12,19,26 – BenchMark Saturdays
http://isabellafitness.com/25315-2/
Events:
- December 12, 2015 – Presidential Fitness Comp 2015
- December 18, 2015 – Holiday Party
- December 18, 2015 – Holiday Party – Use this link to sign up: https://m.signupgenius.com/#!/showSignUp/30e0e45aba92faaf94-crossfit
