Friday, January 1, 2016


 
Happy New Year! Welcome 2016 with a WOD!
Friday: 9am-Noon (Open gym: do the WOD, make up a WOD, lift, or get some skill practice)
Saturday: regular classes (bring a friend on Saturday!)


A. AMRAP 20 min:
Run 400m
5 Ring Dips
10 CTB Pull Ups
15 Wall Balls

B. 3 rounds for quality:
30 Double Unders
10 HSPU
30 Alt DB Snatches


If you completed the 2015 Holiday WOD Challenge and followed all posting rules, pick up your FREE Holiday WOD challenge tshirt from Asa at the box!
If you would like to buy a Holiday WOD Challenge tshirt, we are selling them for the discounted price of $12.99 while supplies last!

Purchase the 2015 Holiday WOD tshirt here for $12.99!

 



2 comments:

  1. Tosh (run) 31:46
    Grace (modified due to shoulder = 30 GHD back extensions) :54
    Morrison (yesterday - air squats, 21' box, right arm 18#kbs) 24:54

    Enjoyed the open box!

    ReplyDelete
  2. Great job Lance!
    Awesome turnout this morning! Great start to the New Year!
    Did 4 rounds for quality of 10 DB presses and 20 air squats. Also some lunge walks, ring rows, and a 1000m row.

    ReplyDelete