December 3, 2014

Wednesday

ANNOUNCEMENT:  We will be canceling the 6PM class on Friday in order to get set up for our holiday charity event on December 6th.  If you would like to volunteer please let us know.  


STRENGTH:

Mobility Work, Tissue Mobilization

5 sets max effort strict pull-up

5x10 Bent Row (go heavy-stay strict with form and pull)

METCON:

“Kelly”

5 rounds for time

Run 400m

30 Box Jumps (24/20)

30 Wallballs (20/14)

Refer to times from September 17 for comparison

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