Monday Dec. 21, 2015

Country Winter Wonderland! We will be writing a bigger post tomorrow along with some great photos. Thank you to everyone who helped make this happen. We are forever grateful for all of the volunteers from planning and set up to take down and clean up. We LOVE our box and our people! Best Christmas gift ever!

12215 WOD

A. Three rounds not for time

20 calorie row

10 arch to hollow on bar

5 burpee broad jumps

B. Back squat – DELOAD

50% x 5

60% x 5

70% x 5

Subset: 3 x 10 glute hip bridges

C. Five rounds for total time:

1:00 ME wall balls

0:30 ME chest to bar pull ups

0:30 ME box jumps (24/20)

1:00 rest

>> On-Ramp

Five rounds for total time:

1:00 ME air squats

0:30 ME ring rows

0:30 ME step-ups

1:00 rest