There will be no scheduled classes from 24Dec-1Jan to give our coaching staff time off to be with their families, but WODs will still be posted here.  If you plan on going to the gym to WOD, post to our Facebook page to let folks know in case people would like to meet up and WOD together.

We will be back to classes on 2Jan, and re-test week for our current cycle of lifting will start 7Jan.  Be ready for some fun in the New Year!

WOD:

“Kelly”

5RFT:

400m run

30 Box jumps (24/20)

30 Wall ball shots (20/14)

-Compare to 6Oct2017

Benchmark Wednesday!  What better way to come off a holiday!  Use the transition time between movements be your rest to catch your breath and slow down the heart rate.

Scaling Options:

Run –> 500M Row

Box Jump height -> 20/16

Med ball wieght -> 14/12

Cool Down:

Pigeon pose on box – 2 min per side

Calf stretch on box – 2 min per side