Friday

Happy December! 

Today is open gym but if you are scared...

there is a layout of a workout below thats easy to fill in! 

Warm Up:

2 Rounds 

Run backwards to end of building and back

1 Min hang from pull up bar 

1 Min Plank 

10 Push Ups 

WOD:

OPEN GYM 

1. Create a workout of your choice or pick one we have done in the past

2. Run 5k   

3. Pick a lift and max out or practice form 

4. Fill in the Blanks 

     3 Rounds for time:

   Run 400m

12

12

12

Row 400m