Blog Post

Wednesday 11-21-12

Holiday Hours for this week: Monday and Tuesday – regular schedule; Wednesday – regular schedule but no 6:30 p.m. open gym; Thursday – closed, Friday – one WOD at 10:30 a.m.; Saturday – closed. Regular schedule will resume next week.

Today we will celebrate Thanksgiving and Daylon’s birthday at the box after the afternoon WODs. 

15 Minute Warm Up:3 rounds – Run 200 m, 10 jumping pull ups, 10 push ups, 10 air squats, 10 KB snatch, dynamic stretches

then

For Time:

10 Ring Dips
20 Pull Ups
30 Sit Ups
40 KB Swings, 1.5/1 pood
500 M Row
40 KB Swing, 1.5/1 pood
30 Sit Ups
20 Pull Ups
10 Ring Dips

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