Ace of Spades

Will you help us help the folks at Genesis Home this holiday season?  Drop off “Items of Urgent Need” in the Barrel of Joy by our front door between now and December 10th!  

Most needed items:

• Bath towels (New ONLY)
• Pillows (New ONLY)
• Dishwashing liquid
• Bleach
• Hand soap

WOD

Strength:
4 Rounds
1 Round is:
1 reps of each from the back (Push Press, Push Jerk, Split Jerk)
1 reps of each from the front (Push Press, Push Jerk, Split Jerk)

Add load each round and get as heavy as possible without breaking reps

Metcon:
“Fran”
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up