30 November 2015

BIRTHDAYS THIS WEEK:

Happy Birthday to the following awesome members!  Don’t forget your birthday burpees…

Steve L (29 Nov), Amy G. (1 Dec) , Matt V. (1 Dec), Bill Martinos (2 Dec), Holly (3 Dec), and Coach Allen (5 Dec).

 

STRENGTH:

Back Squat

10 x 2 @ 87%

 

WOD:

For Time (12 Minute Time Cap):

1000m Row

75 Push Press (A: 75/55; Rx: 65/45; S: 45/35)

30 Pull Ups

 

CORE:

2 Rounds

30 Seconds Hollow Rocks

30 Seconds Superman Hold

Rest 30 Seconds