Grip

Wednesday 12/13/17

Emom 7 min
10 kb sumodedlift high pull+10 sit-ups

100/75 Calories
400m farmers carry (53/35)
50 double kb clean and jerk of snatch (53/35)
10 regional rope climbs
*regional rope climbs use the short ropes and start legless.Use your legs when you

General fitness
Emom 7 min
10 kb sumodeadlift highpull + 10 situps
+
Amrap 30 min
50 calories
400m farmers carry
50 DB clean and jerks
100 renegade rows

Reminder. Holiday party is this Saturday at 6pm. Bring our favorite dish to share with everyone. We hope to see everyone there!!!

OExample of “regional rope climbs”