Wednesday, Dec. 18, 2019

Great job today! Just a reminder, no aftrernoon classes this Friday due to Christmas party. Also, if you want to meet the family we adopted for Christmas they are coming to the gym on Friday at 4PM.

121819 WOD

A. Warm-up: Coach’s choice

B. Bench press

10 minutes to build to a heavy three

Then 2×5 at 75% of the heavy three

C. For time:30-20-10:

Row Calories

Dumbbell Box Step-Ups (50/35) (24″/20″)

… Directly Into:

10-20-30:

Alternating Dumbbell Snatches (50/35)

Lateral burpees over the dumbbell

>>Modifications will be given