WORKOUT OF THE DAY, DECEMBER 27TH 2016

Please be sure to arrive to class on time and ready to go.  Due to the high number of drop ins during the holiday we need to make sure class starts on time and everyone is attentive and ready to rock! Please note..Open Gym is from 10-11am Monday through Thursday. Mahalo!

WOD:

#dirty 30 (25 min Cap)

For Time:

30 Box Jumps (24/20)

30 C2B Pull-ups

30 KB Swings (53/35lbs) Rx+70/53lbs

30 Front Squats (115/80lbs) Rx+135/95lbs

30 Toes to Bar

30 Push Press (115/80lbs) Rx+135/95lbs

30 Deadlifts (115/80lbs) Rx+Power Cleans 135/95lbs

30 Wallballs (20/14lbs)  Rx+30/20lbs

30 Burpees

30 Double-unders

 

BeachFit/Non Barbell/ will do:

30 Box Jumps/stepups (24/20)

30 Ring Rows

30 KB Swings 

30 KB Goblet Squats

30 Ab Mat Sit Ups 

30 KB Push Press

30 KB Deadlifts

30 KB Thruster 

30 Burpees

60 Single Unders

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