WOD - Tuesday, 12.16.14

Check out the starting position on our 8pm ladies!

Remember everyone -

Friday Night Lights is Friday! Sign up. We want to see you there. If you don't have a partner, sign up alone, we will find you a partner. 

Saturday night we skip the workout and go straight to the party. Meet at the gym at 8 before the holiday party at 9 at The Local Ale House!


Warm Up

10 Russian KB Swings

10 Goblet Squats

10 American KB Swings

10 Goblet Squats

10 Bull Dogs - coach will demo


Wrist Stretch:

-30 seconds palms down fingers forward

-30 seconds palms down fingers back

-30 seconds palms up fingers in



Front Squat 2x3@80% of 1RM Front Squat

Back Squat 3x2@85% of 1RM Back Squat




Wall Balls (20/14)

Russian KB Swings (70/53)

Box Jump Overs (24/20)