Wednesday 12.18.2019

Make sure you look at Wodify and we will post at the gym for Holiday Hours.













For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run

Sub rowing/Ski erg/ or double unders (60 Double Unders)


Functional Fitness

20 KB Deadlifts

400 meter Row

20 Kettlebell Swings

400 meter Row

20 Squats

400 meter Row

20 Burpees

400 meter Rpw

20 Ring Rows

400 meter Run

20 Box Jumps or step ups

400 meter Row

20 Dumbbell Squat

400 meter Row

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