WOD, December 4, 2012

REMEMBER EVERYONE…..

*** SCHEDULE CHANGE THIS WEEK***

The following schedule changes start Monday Dec 3:

Monday, Wednesday, and Friday 6am workouts will be WODS only.

Tuesdays and Thursdays at 6am will be metcons. 

The weekly 12 pm WOD has been moved to 11am.

Workout of the Day

Pushpress 3-3-3-3-3

Then:

“Push It To The Limit”

18-15-12-9-6-3 Box Jumps 24/20

3-6-9-12-15-18 Pushpress 95/63

*Complete 18 box jumps then 3 push press, 15 box jumps then 6 pushpress and so on till the workout it complete.

Post times to BTW

Metcon

5 Rds for time:

5 Slamballs 30/20

10 Burpee box overs 24/20

5 Slamballs

15 Situps with slamball

150 m run with slamball

Post times to BTW

 

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