December 23, 2015 

December 23, 2015

****CHRISTMAS WEEK GYM HOURS: Monday-Wednesday: Normal Business Hours. Thursday: 9am, & 10am only. Friday: Closed. Saturday: Open Gym 11am-1pm. Sunday: Open Gym 2-5pm.

Warm Up-

3″ Jump Rope

2 RNFT:

10 Barbell Kang Squats

:30/leg Dynamic Swings

10 Straight Leg Burpees

:45 Medball Wall Sit

Strength-

3 x 5 Back Squat @ 70-75%%

3 x 5 Back Squat@ 80-85%

*Rest 2-3″ Between Sets

WOD-

50 Double Unders

200m Sprint

*Rest :30 between efforts

5 Rounds for Total Time