AMRAP in 15 Minutes:
3 Strict Ring Dips
30 Double Unders
3 Alternating Dumbbell Snatch (50/70#)
3 Strict Ring Dips
30 Double Unders
6 Alternating Dumbbell Snatch (50/70#)
3 Strict Ring Dips
30 Double Unders
9 Alternating Dumbbell Snatch (50/70#)
3 Strict Ring Dips
30 Double Unders
12 Alternating Dumbbell Snatch (50/70#)
(increase the Alternating Dumbbell Snatch by 3 each Round, 3...6...9...12...15...18)
ADVENT DAY 10:
Max Ring Dips in one set (strict/kip) M/F
Community Notes:
All classes will be held at the Lyons Den this weekend (555 w Beidler Rd, KoP)
Saturday 7 and 9 am and Sunday 9 am!
MARK YOUR CALENDARS FOR FESTIVS!!!
You are INVITED to our annual holiday party, "Festivus" Friday, December 17th at 5 PM.
Feats of strength, airing of grievances, White Elephant gift exchange, Food, Friends and Festiveness will all be there waiting for you! Wear your most festive outfit; we will have a meal and drinks, but please bring a snack, treat or drink to help celebrate the holiday season.
Quote:
"The man who views the world at fifty the same he did at twenty has wasted thirty years of his life."
-Muhammad Ali
3 comments:
6 am
kamilah 6+36 (20#, banded)
kate c 5+15 ( 5 cal ski)
Hannah 8+ 58 rx
keith 6+2 rx
Brian 6+18 (15 dubs)
elizabeth 7+1 rx
julia 6+42 (banded 35#)
subhan 7+8 (55#)
9:30
Freaky G 5+45 ( 1 ring dip)
jill 7+ 13 (banded dip, 35# singles)
dana d 6+ 34 (45, 1 dip)
Em g 6+33 (40#, band)
Jackie 5+42 ( 45# band)
noon
The natalie 5+41 rx
Rich a 7+36 rx
Pete d 5+21 15 double unders
Jess a 5+6 5 calorie ski bx dip 40#
Pam g 6+45 rx
Geoff 5+26
4:30
Remer 8+6 50#, 6 banded
Jeff 7+50RX
Joe S. 6+50RX
Shannon 7+44 25#, singles, banded
Yex 6+28 35#, 20 dubs
Will 6+47 50#, banded
Erin 6+33RX
5:30
Dana H. 7+33RX
Marissa 7+33RX
Bratty 6+45 30#, 60 singles, box dips
Leah 6+23 35#, banded
Matt 5 30#, singles, banded
Baez 5+33RX
Danielle C. 6+33 35#, singles, banded
Bella 6+3 35#, banded dips
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