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Saturday, December 26 2015

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WOD: A. In 12 minutes, build up to a 5RM shoulder to overhead B. Open WOD 13.2 10 minute AMRAP of: 5 shoulder to overhead 115/75 (55 and over 95/65) 10 deadlift 115/75 (55 and over 95/65) 15 box jumps or step ups 24″/20″ (55 and over 20″) C. Core & Grip Development: 1-2 rounds not for time of: 1 minute L-sit hold (rings or parallettes) 10 toes to rope 30/20 hand release push-ups 200m farmers walk or plate grip carry We will have regular classes at 8am, 9am and 10am.Running & Endurance as well as Barbell Club are canceled today.

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