December 27, 2016 

December 27, 2016

*Normal Schedule for all Classes!

Warm Up-

250m Row

3RNFT:

12 Slow Air Squats, 9 Sit-Ups, 6 Slow Pushups

Then:

250m Row

Strength Deload-

EMOTM for 10 Minutes:

2 Pause Back Squats (2 Seconds)

*Start at about 50% of 1RM, & move up across.  Squat coming up should be fast!  If speed diminishes at any point, go back down in weight!

WOD-

15 Box Jumps 24/20

15 KB Swings

15 Wall Balls 20/14

15 Burpees

4 RFT

15 Minute Cutoff!!