Tuesday December 20th, 2016


(Becky is looking fierce rowing away during this workout! Love her motivation to pushing hard each and every workout.)

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Level 1 & 2 WOD:

7 rounds for time:

Run 400m

21 Walking Lunges (L+R=2)

15 Pull-ups

9 Burpees

**If weather isn’t cooperating, you can row 400m instead of running.



1500m Row

100 Double Unders

50 Ball Slams (30,20)

100 Double Unders

1500m Row


Grunt Work:

5 minutes of jump roping

MOD 1: Green Band Pull-ups

MOD 2: Med. Black Band Pull-ups

MOD 3: Lg. Black Band Pull-ups

MOD 4: Ring Rows