WOD - Wednesday, 12.17.14

Jenn likes to display her barbell like a weapon prior to using it.

Yea so, my bad on programming wall balls before the wall ball targets came in! Nice work with the thrusters today!

Please check your email. You guys spoke clearly on the survey that you would like an easier way to refer your friends and family to the gym and that you would be interested in an incentive program for doing so. I think we came up with a program that creates both of those opportunities. The details are in your email you use to login to the Box HQ with.


Warm Up

3 rounds not for time:

Row 200m

5 Empty Bar Strict Press

10 Lunges

10 Beat Swings

3x15 second Handstand Hold



In 15 minutes, work up to a heavy set of:

1 Behind the Neck Split Jerk+1 Split Jerk

(Behind the neck to overhead is actually easier than from the front and we will help you get comfortable with it in class of course)




1) 15/12 calorie row

2) 10 Handstand Push Ups

3) 30 seconds max Toes to Bar