12.13.22 Workout of The Day

Congratulations to these individuals on each completing the Buffalo 50k Trail Run this Sunday

Christmas Party Information
This year’s Christmas Party will be held at the gym next Saturday December 17th at 2 PM. All members & their families are invited. Bring a dish to share, wear your most festive holiday attire & let’s enjoy a fun day of food, beverages, games & holiday fun. Please RSVP on whiteboard with name & number of guests in your party.

December Challenge
This month we will be supporting St. Jude Children’s Hospital by running 62 miles (the year St. Jude opened). We run to support the fight against childhood cancer & other life-threatening diseases.

Barbell
Clean Pull + Clean + Jerk
4-4-3-3-3

Conditioning
Team of 2 AMRAP 15
40 Double DB Front Rack Box Step Ups (35/20’s) 24/20)
20 Strict HSPU

Midline
3 sets for quality
200 m run
15 GHD sit-ups

Interval
Team of 2 AMRAP 35
20 Calorie row
40 Burpees over rower
60 KBS (53/35)
80 Sit-ups
* At the start of the workout & on the every 8:00, complete 400 m partner run.*