Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Pendlay row: 10min to establish 2RM

Immediately into: Every :90sec for 9min

80% above 3x5

85% above 3x3

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DB complex: 7 rds

7 DB complex per round

B/T each round, run 100M

*DBs alt Gorilla rows + Devil press = 1 rep

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Time remaining: 5x25 Vups or 5x50 Alt Vups