“Grip Central”



4 Rounds
Max Effort Bench Press @40% of 1RM
-immediately into-
Single Arm 100m Kettlebell Farmer Carry’s (50m left arm/50m right arm) *As Heavy as Possible

Rest 2min.

Round 2: 40%
Round 3: 50%
Round 4: 50%

“Grip Central”

5 Rounds for Time
15 Russian Kettlebell Swings 53/35
10 Hand Release Push-Ups

Rx+ 70/53

Society Nation:

– Today is Bring a Friend Day!
– 3rd annual In House competition will be Saturday January 19th. You guys voted and it’s teams of 2: Girl-Boy. Pick your squad. Sign up list is at front desk! Sponsors and prizes will be announced closer to date.