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December 19th WOD

12.19.2017

Level 1
L1:A: Floor Press (5 X 5 @ 32x1 tempo)
L1:B: Metcon (Time)
For time
1000m Row : Adjust accordingly to machine if do not row
20 Burpee over Rower
40 Thruster W/Bar
L1:C1: Skull Crushers (3 x 12 )
L1:C2: Lying Db lat pullover (3 x 12 )

F3
F3:A1: DB Bench Press (5 x 8)
F3:A2: DB Bent over Row (5 x 8 )
F3:B: Metcon (AMRAP - Reps)
12min Amrap
Run 400
10 - 20 Push ups
10 - 20 Air Squats
10 - 20 Mountain climbers

Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM