more than 21-15-9 – Mon 12.12.16

 In W.O.D.

This year’s Compound Christmas party will be a Sunday workout and potluck!
DATE: Sunday, Dec 18th
TIME: 11a-2p
WHERE: The Compound
More info HERE

Strength: Front Rack Barbell Reverse Lunges 10-10-10-10 (10 total/ 5 each leg)

*Focus on keeping the upper body in an upright position, with little bend at the hips

Conditioning: For time:
42 Wall Balls(Performance/Fitness: 20/14# to 10′, Health: 14/10# to 9′)
21 Power Cleans (Performance: 165/115#, Fitness: 135/95#, Health: 95/55#)
30 Wallball Shots
15 Power Cleans
18 Wallballs
9 Power Cleans


*Optional Strength:  Wendler Week 2 Day 1:

– Back Squat
70% x 3
80% x 3
90% x 3+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form).


The Vacaville Firefighter’s Toy Drive and Christmas Wish bin came to The Compound a little late this year, but we can still over-fill it in time! Bring a new, unopened gift for kids of any age up to 14 years old!


Did you know that in low-income neighborhoods, the ratio of books per child is one age-appropriate book for every 300 children? Let’s change that!

This December, every 15 Facebook check-ins provide the gift of a book for a child in need.

Sweat Angels is partnering with Toys for Tots to make this happen. Toys for Tots helps less fortunate children throughout the United States experience the joy of the holiday season. Last year, they collected and distributed 18 million toys and books to 7 million less fortunate children.

To learn more about Toys for Tots, you can check out their Facebook page and website:
https://www.facebook.com/toysfortots
http://www.toysfortots.org

The hashtag this month is #books4kids. Be sure to use it when you check-in! It’s a great way to remind your friends why you’re checking in.

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