Wednesday, 12.7.2016

CrossFit Classes: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

No 6:30pm Class

Christmas Party starts at 6:45pm

Warm up:

2 min Jump Rope

3 Rounds

-5 pull up

-10 push up

-15 air squat

Mobility:

Hips

Ankle

Wrist

Shoulder

WOD:

For time

-400m Run

3 Rounds

-20 Wallball (20/14)

-10 Burpees

-400m Run

2 Rounds

-20 Wallball (20/14)

-10 Burpees

-400m Run

1 Round

-20 Wallball (20/14)

-10 Burpees

-400m Run

Accessory:

Foam Roll/Mobilize