Hey Folks!
Great work on todays WOD – it was pretty fun.
So back to our list of things:
1. Sign up for yoga
2. Sign up for the cookie exchange maybe?
3. How are Friday afternoons and weekends for competition training?
https://www.youtube.com/watch?v=U-PkTCZv3no&feature=g-vrec
Warm up
Foam roll 10 minutes
Dirty thirty – for time:
30 Box jumps (24″/20″)
30 Jumping Pull-ups
30 KB Swings (53#/35#)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45#/33#)
30 GHD Hip Extensions (Sub Good Mornings 45#/33#)
30 Wallball (20#/14#)
30 Burpees
30 double unders
Stretch – Hamstrings & pecs
See you in the gym!
Adam, Eric & Katie
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