WOD - Sunday, 12.13.2015

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Last call on lost and found.  Some choice items:  This shoe and bag combo.

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. 

COMMUNITY FITNESS  (10AM)
Come with a partner or we will set it up for you!  All skill levels welcome.

Warmup

side shuffle x2, 1 length each of: high knees. burpee broad jump, crab walk, inch worm. 12 boot straps, 12 kossacks, 12 beat swings.

With a partner:

Part 1: 10 rounds (alternating with your partner - 5 rnds each) 10 Box jumps, 10 wall Balls (20/14),

Part 2: 4x 200m sprint alternating with your partner,

Part 3: 60 burpee over box (share the work however you want),

Part 4: 4x 200m alternating sprints,

Part 5: 10 rounds alternating 12 KB swings (53/35), 12 H-R push up