Wednesday

Just because I want to push you all this week....

Warm Up:
Jog 800m
2 Rounds
12 Air Squats
10 Push Press (45#)
10 Power Cleans (45#)

WOD:
"Recoil's Dirty 30"
For time:
30 Hang Cleans (95/65#)
30 Double Unders
30 Burpees
30 Dumbbell Snatch (35/25 Total)
30 Pull Ups
30 Air Squats
30 Walking Lunges  (each leg)
30 GHD Sit Ups
30 Deadlift (135/95#)
30 Push Ups

**Remember we have a few days off next week for the holiday! SO let's work hard this week! 

Holiday Schedule: (I will be posting body weight WODS to be done at home of days off) 

Wednesday December 23nd- 8am, 1130, 4,5,6pm only

Christmas Eve: 8am only

December 25-27: Closed 

Wednesday December 30th 8am 11:30a 4,5,6pm Only 

December 31-January 3rd Closed