Call: Ben: 626 224-8717 or Marc: 626 733-2799

Wednesday December 4th

Strength:

Overhead Squat

3×5

Resting 90 seconds between

**Add weight each set**

WOD:

Tabata Style

Hand Release Push Up

Slam Ball 25/20 LBS

OH Weighted Lunge with Slam Ball

Mobility:

Shoulder smash and lateral opener

3 Comments
  1. Garrett Reply
    5AM Jacob G - 85 - 236 RX Mike H - 95 - 207 RX Mary - 80 - 234 RX Daniel J - 85 - 212 RX Katherine - 75 - 191 RX Gina - 30 - 167 @ 20 Jennifer - 40 - 189 @ 10 (tried 20!) Ruby - 115 power clean, 12 T2B, 216 RBRX Ben - RB 155/240, 29 T2B 7AM Jeff - 85 - 199 @25 Rob C - 115 - 250 RX Nicole - 33 - 168 @ 20 Cindi - 45 - 172 @20 Maggie - 45 - 189 @ 20 Victoria - 45 - 183 @ 20 Marianne - 33 - 185 @ 20
  2. Ronnie Reply
    9:00am Mike L.- 180 Rx (30) Shannon Lee- 147 Rx 11:30am Tyler W.- 210 Rx Adrian- 163 Rx Garrett S.- 207 RxRB 140/225 Steven- 222 RxRB 170/240 Flexi- 239 RxRB 100/140 Sara- 207 RxRB 120/165 Josh K.- 225 RxRB 195/250 Matt S.- Outlaw Ronnie- Outlaw Jose- 180 Rx Nasser- 159 Rx Jillian- 219 Rx
  3. Kathleen Reply
    3:30 pm Chris- 220 Rx Ashley Fa.- 168 (pu) 5:00 pm Andy- 179 Rx Katy- 164 Rx Jordan- 178 Rx April- 205 (pu) Dan- 208 Rx Cory- 161 Rx Tiffany- 259 Rx RB 100/125/9 Austen- 194 Rx RB 100/155 Raminda- 241 Rx RB 165/215 Stephan- 217 Rx RB 145/170 Marc- c&j 255 t2b 28 17:08 "Nancy" 6:00 pm Kristine- 183 Rx RB 80/120/185 FS Matt R.- outlaw Sheldon- outlaw Bill- 195 Rx Karen- 140 Rx RB 65/95/5 Kyle- 221 Rx RB 185/245/25 Joe- 214 Rx RB Mona- 167 (pu) Tony- 258 Rx 7:00 pm Rachelle- 148 (pu/20/10) Mario- 162 Rx Lauren- 215 Rx RB 75/100/16 Janette- 206 Rx Rosemarie- 136 (pu/20/10) Carmen- 173 (pu) JR- 163 Rx

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