12/19 Surprise WOD!

12/20 CFBurn w/Huston & 2/19 Restore Saturdays with Lily at 10:15.

12/21 X-mas WOD – 12 Days Of Christmas: Wod/Paleo treat to share/toast. Beginners go at 2pm. White Elephant gift is optional- up to $20.

12/22

WarmUp
Run or Row 400m
4 PositionBarHang
3 Rounds
:10 HSH
7 PushUp
14 Lunge

1) ShoulderPress
Set 1 x 5 reps
Set 2 x 3 reps
Set 3 x 1 rep
Set 4 x 5 reps
Set 5 x 3 reps
Set 6 x 1 rep
** Go heavier in the second wave

2) AMRAP12
10 HR PushUp
10 KBS 24/16 kg
10 BoxJump 24/20″

Cool
RestWalk 200m
Roll

12/23 Fran or Tabata

images

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