ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 5th at 6pm. This will be the final on-ramp at our current location. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.
Sumo Deadlift 5-5-5-5
Post loads to comments.
EMOTM Work
Complete the following workload every minute on the minute for 10:00
Odd: 100ft x Farmers Walk (32/24)
Even: 15 x Slamball (40/20)
ROMWOD
“The Real Deal”
Sumo Deadlift: 275×5
EMOTM Work: 1300ft / 75 rx
“Sumo Deadlift” : 245# and methinks a PR!
“EMOTM Work”: 950m (24kg/30# SB)
Sumo Deadlift: 190×5
EMOTM Work: 1075ft/75 reps Rx
Sumo Deadlift: 255# x5 (I also think this is some sort of PR)
“EMOTM Work”: 1,050 ft / 75 Rx’d
255#.
1,050 ft.
Just trying to keep up with Abby. ?