Monday December 19, 2016


(Kristi has been doing an amazing job in her personal training sessions.  She is getting ready to join the fun in group classes, so please give her a warm welcome when you find her in your class!)

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

Level 1 & 2 WOD:

6 rounds on the 4 minute interval

3 Overhead Squats + 7 Back Squats

**Start at 70% of your 1RM OHS and increase weight each round.

**Your score is the heaviest weight lifted successfully.


Grunt Work:

5 x 5 sets of strict pull-ups (if this is easy for you, do strict C2B pull-ups instead)


5 x 5 sets of strict handstand push-ups (use a deficit if necessary or have a person help you hold a freestanding hold for 5 seconds each set)


5 x 5 pistols on each leg (use whatever MOD you need to for this)