11 December 2015

ANNOUNCEMENTS: It's that time of year again...for the UGLY SWEATER WOD!!! Join us tomorrow, Saturday Dec 12 at 1000.  Following the WOD will be a Potluck and White Elephant Gift Exchange.  Sign-up sheet is next to the "announcements" section of the dry erase board.

MOBILITY:

Front Rack and Lat Seam 

STRENGTH:

Deadlift 1-10-1-20-1-30 reps

WOD:

For time:

400m Run
10 Push Press 115 lbs
600m Run
20 Push Press 115 lbs
800m Run
30 Push Press 115 lbs
400m Run

 

 

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