Friday December 23rd, 2016

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(THERE WILL NOT BE CLASSES HELD ON DECEMBER 24th.  CHECK BACK FOR A WOD TO DO ON YOUR OWN, BUT MOST IMPORTANTLY, ENJOY THE DAY WITH FAMILY AND FRIENDS!  WE WILL SEE YOU AGAIN MONDAY!)

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

Holiday WOD:

“To the North Pole and Back”

For time:

500m Row

25 Toes to bar

500m Row

15 Front Squats (155,105)

500m Row

5 Rope Climbs

500m Row

15 Front Squats (155,105)

500m Row

25 Toes to Bar

 

Grunt Work:

Shawn’s Core WOD

10 minutes worth of mobility work on a trouble spot

MOD 1: KTE, FS (135,95), 3/4 Climbs

MOD 2: Hanging Leg Raises, FS (115,75), 1/2 Climbs

MOD 3: V-ups, FS (95,65), 10 Assisted Rope Climbs

MOD 4: Leg Raises, FS (75,55), 15 Ring Rows