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November 30th WOD

11.30.2017

Please join us Saturday for the 4th Annual Holiday Party!!

L1 & F3
L1/F3: Metcon (AMRAP - Rounds and Reps)
34 min amrap

20 cal row
15 burpees to plate 45lbs
20 cal ab
15 box jumps 14/20
Run 400m
15 t2b
Ski 10 cals
15 walking lunges total 45/25

***every 4 mins rest 1 min

Level 1 Rx+
L1+: Metcon (AMRAP - Rounds and Reps)
34 min AMRAP

50' hs walk
Ski 10 cals
5 ring mu's
Row 10 cals
10 triple unders
Run 200m
20 pistols total

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