Blog Post

Monday 12-3-12

Christmas parade today at 7 p.m. I hope all of you can make it. Anybody that wants to participate let me or Mylene know.

We will not have a 6:30 p.m. open gym for the parade.

I know everybody is anticipating our move to the new location. We do not have a definite date as of yet but it is soon and we will do our best to make the move with as little  interference to the WODs as possible. If you have time, a truck, a trailer or especially a combination of all three, THE MOVE WOD is coming!

15 Minute Warm Up: 500 M Row, Jerk Transfer Skills, Dynamic Stretches

then

Bear Complex

Perform one complex, beginning with 95#/65#

rest 30 seconds

Repeat adding 10# each complex until you miss the complex to be performed that round

then

For Time:

10 Squat Clean, final bear complex load

15 Deadlift, final bear complex load

20 Wall Balls, 20#/14#

750 M Row

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