[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that we will not be holding classes tomorrow as we will be hosting our 2nd annual holiday party and in house competition! All are welcome to compete or just come out and hang out. Click here to see a list of the events for the competition.[/creativ_alertbox]

Strength

Deadlift
3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of three and as you increase in weight.

WOD

for time

40 Pull-ups
30 Thrusters 95/65 lb
20 Burpees

Workout notes: Today’s workout should feel a little bit like the classic workout “fran” as we are dealing with a sprint with thrusters and pull-ups. We have larger sets of pull-ups and thrusters than what you would see in fran so for that reason break those first sets of pull-ups and thrusters up if you need to.