12-14-17

4:30 & 6:30 classes see 12/8/17 WOD

6:00 AM Class see below :

Warm Up: – EMOM 12

1. 12/9 cal row

2. 45 sec good mornings

3. 10 burpees over the bar

Strength: – Deadlift

5 x 5 @ 75-80% 1RM

WOD: – "Escape Route"

AMRAP 20

500m row

15 kb swings @ 70/53

15 wallballs @ 20/14

.

4:30 & 6:30 classes see 12/8/17 WOD

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