SCHEDULE TODAY: 7am, 8am and 9am classes only!

Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
For time:
3 rounds:
500m Row
21 Bench presses (135 lb./95 lb.)
12 Pull-ups

Rest 3 minutes, then complete “Helen”
3 rounds of:
400m Run
21 Kettlebell swings (53 lb./35 lb.)
12 Pull-ups

Post time to comments.

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christmas Test your Christmas knowledge with the Christmas Trivia Quiz….How’d you do?

Heartwarming letters to Santa, People.com

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Media:
Wednesday WOD, December 24, 2014

One thought on “Wednesday WOD, December 24, 2014

  • December 24, 2014 at 10:57 am
    Permalink

    Merry Christmas everyone!

    12:47 then total time of 29:00 (including rest).

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