There will be a white elephant gift exchange at the holiday party this Friday!  If you want to participate, bring an anonymous wrapped present to the party!  We will have a $20 price limit.

Work Out of the DayFront Squat 5-5-5-5-5then, “121125 Mainsite WOD”5 front squats25 pullups4 front squats20 pullups3 front squats 15 pullups2 front squats10 pullups1 front squats5 pullupsUse 90% of 5rm for front squat weight.  Post loads and time to beyond the whiteboard.

Metcon WorkoutFor time:400m run backwards5 rounds of –-15 kb swings, 53/35lbs-30 air squats-15 pushups800m runPost time to beyond the whiteboard.