Monday, Dec. 7, 2020

Adopt a Family information is at the gym by the checkin station. Any and all gifts are greatly appreciated

120720 WOD

A. Warm-up: Coach’s choice

B. Box squats

3 reps every 2:00 for six sets

Build to a challenging set of three

Parallel or slightly below

C. For time:

Run 200 meters

5-10-15-10-5

Wall balls (20/14, 10’/9’)

Chest to bar pullups

Run 200 meters

15 minute time cap

>>On-ramp:

Run 200 meters

5-10-15-10-5

Air squats or light wall ball

Ring rows or banded pull-ups

Run 200 meters