WOD – December 30, 2014

*Your last chance to get that first muscle up in 2014 is at tonight’s gymnastics class*

***Tuesday is normal schedule. Wednesday workouts are 10 and noon only. Closed Thursday.  10am, noon, 430pm, and 530pm Friday***

Work Out of the DayBack Squat 3-3-3-3-3then,“Fran”21-15-9 reps for time of:thrusters, 95/65lbspullupsPost loads and time to beyond the whiteboard.

Basics7 rounds for time of:200m run15 wallballs, 20/14lbs15 box jumps, 24/20″Post time to beyond the whiteboard. 


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