December 5, 2014


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.  


10 mins Pistol practice, use support from a band, box, or rig

Max effort kb swing in 3 min (70/53)


Partner WOD

40 burpees 

40 deadlifts (155/115)

40 power cleans (155/115)

40 shoulder to OH (155/115)

80 box Jumps (24/20)

200 double under

100 kb swings (53/35)

40 pull-up (no kipping on bands)

40 toes to bar/V-up