Monday, Dec. 4, 2017

Frank’s Christmas came early: He’s always wanted to attend a live NFL game. Here he is with Allen at the Seahawks vs. Eagles game on Sunday evening!

Photo with Seahawks’ Cliff Avril 

The view upon entering the Seahawks stadium, which boasts some of the loudest fans in the nation.

120417 WOD

A. Group warmup – coach’s choice [ 5:00 time cap ]

B. Stretching / movement prep

C. Complete as many rounds and reps as possible in 6 minutes of:

5 toes-to-bar

10 box jump-overs (24/20)

Rest 4 minutes, and when the running clock reaches 10:00 . . .

Complete as many rounds and reps as possible in 6 minutes of:

10 wall balls (24/20) to 10’ target

10 pull-ups

Rest 4 minutes, and when the running clock reaches 20:00 . . .

Complete as many rounds and reps as possible in 6 minutes of:

Row for calories

C. Optional cashout

Tabata 4:00

Hollow hold / rock