Wednesday
Skill: Ring Dips Max effort, then 2 minutes rest. 5 sets
18 Minutes OTMEM
First 8 Minutes
Even Minutes – 10 Air Squats
Odd Minutes – 10 Pullups
Rest 2 Minutes
Second 8
Even Minutes – 10 Abmat Situps
Odd Minutes – 10 Pushups
Friday 12-28-12
Thursday 12-27-12
Wednesday 12-26-12
Closed
We will be closed Monday and Tuesday for Christmas. We will be back on regular hours Wednesday. See you then!
Friday 12-21-12
Thursday 12-20-12
Wednesday 12-19-12
“Dirty thirty”
1 round
Row 30 calories
30x Wall-ball (20#/14#)
30x Box jumps
30x Superman’s
30x Sit-ups
30x Push-ups
30x Knees to elbows
30x KB swings (1.5pd/1pd)
Row 30 calories
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Tuesday 12-18-12
Monday 12-17-12
Skill: Back Squat 5×5
WOD: “Annie” 50-40-30-20-10
Double Unders
Situps
For time