Thursday, December 21, 2017

Friday, December 22, 2017

Warm up: 3 rounds, Bike 7 cals, Row 7 cals, 5 inchworms, 10 goose steps, 10 goodmornings, 10 pass throughs,  10 air squats, 10 hip extensions.

Strength: Deadlift
                3-3-3-1-1-1

WOD: 4 rounds for time
           7 bar facing burpees
           14 shoulder to OH 95/65
           21 air squats

DONT FORGET TO JOIN US SATURDAY AT 10:00AM FOR 12 DAYS OF CHRISTMAS!!!!πŸŽ„πŸŽ…πŸΌπŸ€ΆπŸ»

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