Fast  blogs from the phone.  Dec 15th, Marty Lane, 38 North X Mas party.  Luau theme.  I’ll have time and a few other details this week.  Got a classic one coming at you tomorrow, have fun.

A) 3 min row/assault

eveey :20 sec for 3 min

ring rows

russiam kettle

hollow swings

1 min jog

B) every 2 min x 6 sets

power snatch cluster(3 reps with 5-7 sec pause in between)

”Fitness”

10 min Emom

1) 20 sec unbroken alt DB Snatch)

2) 35 sec Assault

C) “Fight Gone Bad”

3 rounds

running clock

1 Min Wallballs

1 min Sumo Deadlift highpull (75/55)

1 min Box Jumps 20” (for all)

1 min Push Press 75/55

1 min Row for cal

1 min rest

stagger in groups of 6.  I’m not a huge fan of SDLHP so keep those chests up and shoulders back so your low back doesn’t take a beating.