Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (3x3 at 95% of 3RM
Immediately into..
5rds
8 BB heavy shoulder shrugs
12 Plate Lu raises)

Metcon (No Measure)

Pendlay rows

5x8 at 75% of 1RM

Yates rows

5x8

Remaining time:

Rowing (look for 2K)