Saturday 12/10

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


for time:
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%

EMOM x12
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