Saturday, December 19, 2015

NEW IN 2016 ~ BOOT CAMP!
December 18, 2015
Monday, December 21, 2015
December 20, 2015

Saturday, December 19, 2015

Announcements:
Please take an Ornament and a Calendar – Merry Christmas to all!

Christmas Party ~ Tonight! 6:30 PM
~Please sign up on the board if you can~ not required!

New Year’s Eve Party …See Sign-up Sheet on the desk!

Pre-WOD: Jump Rope 3 minutes + calf stretches 3 minutes;
2 x (10 sit-ups, 10 hip extensions, 10 ring rows, 10 squats);
Supine scorpion and athletes choice stretching

Skill: The Tire Flip

Post-WOD: Death stretch, foam roll

********************************************
WOD:
“Partner and a Deck of Cards!”
Hearts: Tire Flips (partners can work togetherĀ on this one)
Clubs: Double Unders x 2
Diamonds: Ring Rows
Spades: Goblet Squats 25/35#

Joker: 400 meter partner barbell carry 55/85#

100_0181

 

Leave a Reply

Your email address will not be published. Required fields are marked *