December 19, 2016

WE HAD AN AMAZING TIME AT THE ANNUAL CHRISTMAS PARTY. DINNER, DRINKS AND DANCING UNTIL WE COULDN’T ANY LONGER.

WE ARE SO GRATEFUL FOR THOSE WHO CAME AND MISSED THOSE WHO COULDN’T MAKE IT… UNTIL NEXT YEAR!!

(WOD)

A) 3 ROUNDS FOR TIME:

30 Wallballs (20/14)

20 Toes to Bar

1K Row

(SUPPLEMENTAL)

A) BACK SQUAT

3RM

B) PUSH PRESS

5,5,5,5

…Rest 2-3 Mins…

C) SPLIT JERK CLUSTER

**Split Jerk, then rack, then Split Jerk again**

1.1 Rest 15 Seconds…

…Rest 2 Mins…

X6 Sets

(BURN)

A) COMPLETE 5 SETS:

400M Run

10 Burpee Box Jump-overs

10 Seated DB Strict Press

:60 Sec Plank