1. Skill practice: EOMOM 8, odd minutes: 1 wall walk or 10' handstand walk, even minutes: 8 kettlebell cleans or one-handed swings (4/arm) 2. Strength Deadlift 5-5-5 (40-50-60% of your 1RM) Press 5-5-5 (40-50-60% of your 1RM)

We are doing a 5-3-1 Total this Sunday at 10am. Come in to find your real 1RM in the front squat, bench press, deadlift, and press.

3. Conditioning: Tabata kettlebell swings

Competitors: American-style, 70/53lbs

CrossFitters: American- or Russian-style, 53/35lbs

Novices: 3 x 10 kettlebell swings, resting 30 sec between sets

Have fun!

REMINDER: Our December birthdays/Holiday party mash-up is TONIGHT at the World War II Club in Northampton. Fun starts at 8pm. See you there!