Saturday – 171125

ANNOUNCEMENTS

  • Christmas Party
    • Friday, December 8th form 6-9pm at the gym
    • Ugly Sweater Contest
    • Bring a dish to share
    • Beer provided, but bring more if you want!

WOD

“You Decide” – from Femme Royal

In teams of 4 complete the following:
200 Wall Ball Shots (20/14)
100 Burpee Box Jumps (24″/20″)
100 Toes to Bar / Hanging Knee Raises
100 Handstand Push Ups / Hand-release Push Ups
200 KB Swings (55/35)

Workout Details…
– Only one athlete at a time working on the movements above
– One athlete must always be on the rower working towards max calories
– Complete the above movements in any order you choose
– Once a movement is started you must complete all of the reps for that movement before moving on
– Score will be time to complete the above reps and total calories rowed

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