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December 26th WOD

12/26/2016
Classes at 8:00am and 9:00am only!!
Level 1
L1: Metcon (Time)
Option 1

3 rounds w/3 min rest between rounds

20 pull ups
30 push ups
40 sit ups
50 air squats
L1: Metcon (Time)
Option 2

5 rounds w/3 min rest between rounds

20 pull ups
30 push ups
40 sit ups
50 air squats
Level 1 Rx+
L1+: Metcon (Time)
5 rounds w/ 3 min rest between rounds

20 c2b pull ups
30 Hr push ups
40 sit ups
50 empty bar back squats from ground
F3
F3: Metcon (3 Rounds for reps)
5 min amrap; x3; rest 3 min between sets

10 Kbs 26/18 adv; 53/35
10 Hr push ups adv; 20 hr push ups
10 air squats adv; 30 air squats
10/7 cal ab adv; 40 cal ab

Advanced

5 min amrap; x5; rest 3 min between
F3+: Metcon (5 Rounds for reps)
Advanced
5 min amrap; x5; rest 3 min between sets

10 Kbs 26/18 adv; 53/35
10 Hr push ups adv; 20 hr push ups
10 air squats adv; 30 air squats
10/7 cal ab adv; 40 cal ab
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