December 17, 2018

Monday

1 Week until Christmas Eve!! 
Join Us 8am for our Xmas Eve WOD! 
Don't forget to bring a pair of fun socks for our sock exchange!


Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
15 Sit ups 
10 Burpees 


Strength:
Overhead Squats 
10 Empty Bar 
Then...
8-5-3-3-3 


WOD:

Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14#
Sumo deadlift high-pull, 75/55#
Box Jump, 24/20"
Push-press, 75/55#
Row (Calories)
*Rest 1 minute between rounds. You will have 3 scores on the board when we are done, each round is a score :) 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating

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