Bench Press:  3 x 5 @ 80%

Strict Pull-ups: 3 x M.E. (3 sec pause at top)

 

Then…

 

3 Rounds of 4 Min AMRAPs

4 Strict HSPU

8 Deadlifts, 225/153

12 Box jumps, 24/20

*Rest 2 Minutes between rounds

 

 

Look for our Evite for our annual Holiday Party and RSVP

Friday December 14th at PJW in Downingtown