WEATHER UPDATE:

There will only be two classes this afternoon, 3:30 and 4:15 pm.  The 5 pm class is cancelled.

SATURDAY UPDATE:  Saturday class is cancelled.

 

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Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
EMOM for 10 minutes, do 2 Front squats at 60-70% 1RM

WOD:
For time:

Reps 9-7-5 of:
Muscle ups
Thrusters (135 lb./95 lb.)

Rest 5 minutes

As many rounds as possible in 10 minutes of:
3 Wall walks
5 Chin ups
3 Power cleans (155 lb./105 lb.)
20 Double unders

Post loads and time/rounds to comments.
_______

5th graders band together to defend their teammate:

Post thoughts to comments.

Media:
Friday WOD, December 6, 2013

4 thoughts on “Friday WOD, December 6, 2013

  • December 5, 2013 at 6:11 pm
    Permalink

    Check back here in the morning for class updates if there is ice!

  • December 5, 2013 at 9:19 pm
    Permalink

    5:15 Black Ops aborted!

  • December 6, 2013 at 6:20 am
    Permalink

    All morning classes have been cancelled. We will have noon class and afternoon classes. Check back for more details and updates.

Comments are closed.