Blog Post

Friday 12-5-2014

Today is the Shop with a Cop deadline to turn in donations. Any amount will be accepted and greatly appreciated. Put donations in the box by the Christmas tree and thanks to those of you who have already donated! 

Warm Up

*2 Min Single Unders

*Spealler

*3 x 5 Push Press/15 Double Unders/5 Sit Ups

then

4 x :30 on/ :30 off

Row for Calories

DB/KB Push Press

Double Unders

Sit Ups (no arm swing)

Cash Out:

Accumulate 2 min top of ring/dip support

Accumulate 2 min L sit/progression hold

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>