**Sign-Up for the Christmas Party (Dec. 15th @ 6:30pm) by This Friday! $20 Per person for the food buffet. White elephant gift exchange to follow dinner.
Pre-Wod:
Dynamic Group Warm-Up
3 Primary SMR:
• Quads
• Adductors
• Side-Roll
Workout of the Day for Friday, December 8th, 2017:
3 Rounds:
300M Row
30 Burpee
30 WallBall 20/14-lb
30 Weighted Abmat Sit-Up 30/20-lb
“After Party”
Accumulate 2 Minutes L-Sit
Sweat Sessions Workout for Friday, December 8th, 2017:
Skill: DB Clean & Jerk
“Grelen”
30 DB Hang Clean & Jerk
—THEN—
3 Rounds:
400M Run
21 KB Swing
12 Pull-Up
Finisher:
10 min practice: Rope Climbs