Hey Folks!

Nice work on todays WOD – there were many people who beat me today!  Yesss!

Next week starts a new cycle.  It should be all sorts of fun.

Cookie exchange this weekend.  Please separate your desserts into dozens and into little baggies/containers you don’t mind parting with.  Thank you!

Warm up

Not For Time (NFT) – 2 rounds:
Foam roll your quads, Groin stretch with the band, glute stretch with a band

Clean & Jerk – find a heavy double (1 rep, drop, no rest, 1 rep). complete 2 more sets there. Do many warm up sets.

“Diane” 21-15-9 for time:
Deadlifts 225#/135#
Handstand push ups

Stretch – T-spine, Hamstrings, Quads/Psoas

See you in the gym!
Adam, Eric & Katie