Wednesday, December 9, 2015

December 8, 2015
Thursday, December 10, 2015
December 9, 2015

Wednesday, December 9, 2015

Announcements:
Mobility Class tomorrow at 5:30 PM!  Be there!!

Registration for the Lurong Resolution Challenge is now open!
See our Home Page for more details…

Pre-WOD: Row 3 minutes, supine scorpion 3 minutes;
2 x (5 inchworms, 10 walking lunge steps, 5 kipping swings, 10 wall balls);
prone scorpion x 2

Skill: Rowing РCommon Errors

Post-WOD: cobra to child’s pose x 3, foam roll

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WOD:
EMOM in 20 minutes…
Even ~ Row for calories (target: 10/14 ~ high level: 14/18)
Odd ~ Max Wall Balls 14/20# 9’/10′

Score total Wall Balls and any scaling…

Bronco Fran4

Way to Go Bronco!

 

 

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