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December 27th WOD

12.27.2017

12.31: No Yoga
1.1: 8:00am, 9:00am Classes only
1.2: 7:00am, 8:00am, 9:00am, 4:15pm, 5:15pm

Level 1
L1:A: Deadlift ( 12min e2mom; 3 DL )
Working to a tough set
L1:B: Metcon (Time)
For time
5 Rounds
500m Row
10 DB Thrusters 35/20
10 Burpees
L1:C1: Side to Side Walk (3 x 50ft )
Banded Side to Side Walks
L1:C2: Flutter Kicks (3 x 40 )

F3
F3:A: Back Squat (5 x 8 @ 31x1)
F3:B: Metcon (AMRAP - Reps)
20 minute Amrap

400m Run
10 - 20 knees to Elbow
10 - 20 burpees
10 - 20 walking Lunges
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