WOD - Sunday, 1.10.2016

Say hello to  Adalyn Paige Motisi -- 7lbs 11oz -- Congrats mike and amanda!! 

Say hello to  Adalyn Paige Motisi -- 7lbs 11oz -- Congrats mike and amanda!! 

COMMUNITY FITNESS (10AM)
(Come with a team or we will make one for you, workout with your friends!)
WARMUP

Tabata 4 rounds: 20 sec side shuffle, 10 sec air squats. 4 rounds of: 20 sec bar hang, 10 sec bottom of the squat. then: 2 rounds of 12 hollow rocks, 12 superman rocks, 12 arm circles in each direction, 12 beat swings, 12 boot straps

WOD

Teams of 3: Row 5km for time. 1 person rows, 1 person holds front plank, 1 person 15 toes 2 bar.

The person on Toes to bar dictates when the group with rotate.