ANNOUNCEMENT:Opens are Open! register there is a Scaled and Rx'd division... Trainers are doing the Donation Burpees Saturday the 17th. Want to watch your trainers do burpees come for a wod and a watch. 

STRENGTH:Dead Lift; 90% 1x5 @60%, @65%, @70% 

x 2

   1a. 2 sec Pause GHD Back extensions x 15

   1b. Glute Bridges x 15 (with weight if poss.)



5 Floor Presses (95/135

20 Lateral Jumps over bar


10 Min AMRAP 

Bear Crawls down and Back x2

5 Push Jerks

1 rope climb






It's a Bird, It's a Plane..... 




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Mon, December 25, 2017 @ 10:48 AM

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