Friday December 1st

DON’T FORGET! Lots of awesome stuff this week.
Field Day Jorondpalooza!  Click here for details
4th Annual Holiday Anniversary Bash Click here for details
Awesome Deal On personal training. Limit one hour per person. Click here to purchase online
Awesome offer from Bernie on Nutritional Guidance. Click here! 
and last but not least, give the gift of fitness to friend $69 foundations classes! 4 one on one sessions made for a beginner to learn crossfit.

Warm up-
Tell jokes

Deadlift city-
Work with a partner to push each other
Heavy sets of 3

6 rounds for time
5 Deadlifts 275/195
5 bar muscle ups (sub 8 chest to bar pull ups, or 10 pulls ups, or 12 ring rows
7 strict handstand push ups (sub 10 Dumbbell presses or 10 kipping HSPU)
Run 200

Higher Rep Lower weight version *there is a mile and half of running in this, use YOUR light weight if you’re doing this version something you can do 10 times unbroken
6 Rounds for time
10 Deadlifts
15 ringrows
10 push ups
Run 400