WEDNESDAY 12-30-15

ANNOUNCEMENT
DEC 31 THURSDAY, NEW YEARS EVE WE WILL ONLY HAVE 1 CLASS AT 8:00 A.M
NO CLASSES ON JAN 1st FRIDAY NEW YEARS DAY. GET OUT DOORS AND HAVE AN ACTIVE REST DAY, ENJOY THE NEW YEAR WITH FAMILY AND FRIENDS!!!

WARM UP
400 m run
10 GOODMORNINGS
10 SITUPS
10 MOUNTAIN CLIMBER
10 STEP UPS
10 LATERAL LUNGES
STRENGTH
Deadlifts
40% X 5
50% X 5
60% X 5-10

WOD
With a running clock
15-12-9-6-3
Deadlift (225/155)
Box Jumps (24/20)
Then Cash out W/
200 m OH Walking lunge45/25 Plate
**5 Burpee penalty **for
stoping,dropping or Lowering the weight no resting it on your head either😜

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