Monday

Don't know why.. but I'm really in the Holiday Spirit this season! 

Happy Monday

Warm Up:

Run 800m

2 Rounds 

10 Air Squats 

10 Burpees 

10 Jumping Pull Ups 

Skill:

Ring Planks 

3 Rounds 

20 Seconds on 10 Second off 

Advanced: lift one leg off ground but keep hips in line 

WOD:

Happy Birthday Nick! 48 is the new 29 

For Time:

Buy In: Heavy Sled Pull to end of Build and bank (4-45"s/3-45's) 

3 Rounds 

48 Calorie Row 

12 Shoulder Press (135/95#)

4 OH Squats (135/95#)

Buy Out: Heavy Sled Pull 

**press and squats can be taken from a rack

**Yoga/mobility for sure Thursday Night 6pm!