WOD - Saturday, 12.12.2015

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Our holiday party is booked! Friday, January 8, 2016 at Speakeasy. $45 pp for top shelf open bar and appetizers from 7:30-10:30.

That price is inclusive of tax and gratuity.   Sign-up sheet is at the front desk!  Get your name on there for a night of fun that doesn't involve exercise. 

Weightlifting with Coach Joe (9AM)

Pick things up!  Snatch / Clean and Jerk!

FITNESS (9, 10AM) 

200 m run, 1 length of samson stretch, 1 length duck walk, 5 inch worm into yoga push up, 10 kossacks, 10 hollow rocsk, 10 beat swings

8 min (30 sec on/ 30 sec off): 6-10 toes 2 bar. Go over the finer points of kipping toes 2 bar, knees to 90, etc. If you able to kip your toes 2 bar try to go unbroken for as long as you can.

20 min AMRAP: 6 wall ball (20/14),12 HR push up, 24 air squats At the 5min, 10min, 15, 20min mark- 400m run. Count reps and time completed.

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