Friday, December 13, 2013

Remember there is not a 5:30 p.m. class tonight. 
Hopefully we'll be ready to eat shortly after 6 and then start the games and "White Elephant"

Arm/Leg Swing
Run 250m
Row 250m
Then 2 rounds of:
10 Squats
10-15 DU's

Its going to be a little cold this morning, so the 5:45 a.m. class can sub the following workout:
50-40-30-20-10 reps of:
Ab-Mat Sit-ups
After the set of 50, row 500m, after the set of 40, row 400m, etc

WOD compare to 9/13/12, 1/25/12, 3/23/11, 10/11/10
1 Mile Run
2k Row
1 Mile Run
scale to ¬Ĺ or 3 RFT of 400m Run, 500m Row

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