WOD
Complete the following for time:
600 Meter run
50 Toes-to-bars
3:00 Rest

500 Meter run
40 Wall Balls (M: 20 lbs, W: 14 lbs)
3:00 Rest

400 Meter run
30 Burpees

Cash Out
GHD Sit-ups 3x15
*Rest as needed between efforts.
*Only go to parallel.

STRENGTH
A. Sumo deadlift high-pulls 7-7-7-7-7

B. Complete 5 rounds of max
calorie row:
:30 seconds on
:30 seconds off

C. Group Stretch

ATTENTION

Friday, December 9th, the 6pm class is CANCELLED due to the Holiday Party.
Sorry for any inconveniences!