Saturday, December 13, 2014

5th Annual Christmas Party tonight at 6 p.m. We have some new games this year and a few past favorites so it should be a great time. Remember to BYOB if you are drinking alcohol and remember this is an adult party.

Tuesday's 5:30 p.m. getting into the Swing of things!!!

Arm/Leg Swings
250m Run
2 Rounds of:
5 Inchworms
15 Shoulder Dislocates
20 Box Step-ups

WOD
Conditioning
4 RFT:
400m Run
10 Power Cleans 115/73#
15 Box Jump Overs 24/20
Rx+ = 550m, 135/93# or heavier

Extra Work
DeadLift
Work up to a heavy set of 5

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