WOD- Saturday, 11.21.2015

Ladies Night...

On Friday Dec 4th at 7:30pm we will be hosting a Ladies Only Wine n WOD.  Please bring yourself, a bottle (or 2) of your favorite wine to drink and come out to do a great WOD with all the amazing women in our gym. I will bring some yummy finger foods for after and I am hoping for an evening of exercise, fun, laughter and friends!  Looking forward to seeing you all there. (wod first, then wine)

Please sign up at the desk if you will be coming so I can plan for how much food to bring!

(Note: Anita wrote this, I did not.  It would be very weird if I invited 50 woman to join me for wine)

Weightlifting with Coach Joe is canceled this Saturday -- he's off coaching at a meet.  He'll be back next week!


400m run
20 walking lunges (alternate)
50 abmat situps
10 wallballs
10 kb swings (light/workout weight)

6 sets, each for time, rest 2 minutes between efforts

12 KB Swings
20 Wallballs
200m run