WOD 12/7

Level Two
Skill
A1. Front Rack Reverse Lunge x6-8×3 Rest :45
A2. Russian KB Swing x10-12×3 Rest :45
A3. High Box Jumps (step down) x3-5×3 Rest :45

WOD
21-15-9:
MB Russian Lunge
MB Tic Tacs
MB Muscle Clean to Press
MB Sit ups
200m
*Total time recorded

If you cannot do great things, do small things in a great way. – Napoleon Hill

Setting Goals
*Post thoughts to comments

Level One (Day 8 )
Skill
Kipping Pull-Ups
Thrusters
Burpees

WOD
5 Minute AMRAP
7 Jumping Pull-ups
7 DB Thrusters
*Every minute on the minute, perform 2 burpees
*Total completed rounds recorded

Announcements:
– Coach Chad is back! His classes will be offered at 2:00pm, 5:30pm and 6:30pm. The sign up process has changed: his classes are now listed here under “Specialty Classes”. If you have any questions, please feel free to contact us.
– – December is a month full of fun activities and we hope you’ll join us! Be sure to check out our events section for information and updates!