HEY GANG. 12th Ave is closed for the weekend!
Madison BUS RAPID TRANSIT 12th Ave Business Briefing Notes
- This weekend (12/10-12/11) the final new water main connection will take place
- 12th Ave will be closed
Work will be at the intersection of 12th and Madison which is why closure is needed
- Will also be taking place next weekend as well (12/17-12/18)
- Local access will be maintained via Pike.
- Work details
- Friday night/early Saturday morning (12/09 – 12/10) night work on the south side of Madison near Seattle Academy (midnight to 8 AM) – some noise may be noticeable to area residents
- 12AM – 8 AM shutdown on Sunday 12/11
SKILLS for Saturday 12/10/2022 is the SQUAT
WORKOUT for Sat 12/10
establish a 3RM deadlift, then
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-5 unbroken sets of double unders
Post time to whiteboard!
CompEx for Sat 12/10
front or back squat then
built to 80% of your 1RM deadlift then EMOM x3 rounds do 10 dead stop deadlifts, starting at around 50%
a. 3-5 bar muscle-ups
b. 15-25′ handstand walking
every 6:00 for 36:00
a. 20/25 calorie row + 30 kettlebell swings (16/24/32kg) + 15/20 calorie row
b. 20/25 calorie row + 15 wall ball (14/20/30lbs) + 15/20 calorie row