Friday 12-2-22

Christmas is coming and we can't WAIT!!!

Warm Up:
Run 1 Mile 
15 Slam Balls 
20 GHD Sit Ups 
15 Push Press (light)

WOD:
Open gym or there is a workout posted below. 

Open gym means you can make up your own workout or use the gym however you like! Class times still in effect. Lift, practice a skill, stretch and roll out, whatever you like! 

OR...

Try this one! 
For Time
Row 800m
50 KB Swings (50/35#)
1 Min Plank Hold
40 Push Ups 
1 Min Plank Hold 
30 DB Snatch (40/25#)
1 Min Plank Hold 
20 Thrusters (45/35#BB)
1 Min Plank Hold 
10 Pull Ups 
Row 800m