Wednesday, 1-3-18

Byadmin

Last day to order from catalog is Jan 5th.

Lots of sand outside, please clean your shoes.

Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time!

There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you a 5 min grace period. After that the burps get added to your wod time.

 

 

Strength:

Back Squats
8×4 @ 70-85% 1RM

10 Min to Work on a Skill/Weakness

10 Min AMRAP
Ladder by 2’s
Wall Ball 20/14
Burpee to plate 45/25

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