WOD – 121211

Strength

3 X 5 Floor Press (DEMO)

(This should be done with a barbell and should be the heaviest you can go for 3 sets of 5 reps, warm up as needed before official sets)

Conditioning

In teams of 2-3 complete the following:

5000m Row

200 Pushups

200 Box Jumps (24/20)

200 KB Swings (55/35)

*All team members may work at the same time and combine totals to complete workout.  Exercises may be performed in any order and simultaneously, but someone must always be on the rower.

Announcements

  • Remember we are in our new space now located at 5450 Wadsworth Bypass (Located inside of F.A.S.T.). We can’t wait for you to see it!
  • Christmas Party this Friday night at Punch Bowl.  You all work your butts off in and out of the gym so now it’s time to have a little fun!
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