December 21, 2017

Thursday

3 Sleeps till Santa Comes!!! 
Yoga/Mobility tonight 6pm! 

Warm Up:
Rowing Sprints 
5 Rnds 150 m 
*rest 25 seconds between & try to beat your time each round 


Lift:
Deadlifts 
10-5-5-5-5-5 
**Your choice weight

WOD:
2 Rounds for time:
Run 400m
12 Power Snatch (95/75#) 
6 Bar Muscle Ups 

Rest 2 Min 

2 Rounds 
12 Deadlifts (225/185)
30 Air Squats 
15 Kettlebell Swings (70/53#)

**NO 5am and 6pm class tomorrow!!! 
**Saturday bring a wrapped pair of fun socks for our "sock exchange" then stay for 12 Days for Christmas Workout! All happening at 8am! 

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