Blog

December 24th WOD

12/24/2016


Level 1
L1: Metcon (Time)
6 rounds for time w/a partner

40 wall balls 20/14
30 DL 135/95
20 pull ups
Run around mall

**both partners run
***split up work as needed

45 min time cap
Level 1 Rx+
L1+: Metcon (Time)
4 rounds solo

25 wall balls 30/20
20 DL 185/125
15 pull ups
Run around mall
F3
F3: Metcon (AMRAP - Reps)
Every 5 mins for 40 mins complete

15-30 Kbs 26/18 adv 53/35
10-30 Gb squats
Run 200-400m
Sol Endurance
SE: Trail Run (Time)
Meet at Papago Park @ 7:00am
Competitors
C: 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