122614-Friday

We have our regularly scheduled Friday classes today! 5 & 6am and 4:30 & 5:30pm! Our classes are still FREE through the end of the month. Create a profile through the "schedule" tab on our website and just come on in! 

Yes, this was the originally scheduled Wednesday workout but Wednesday we changed things up and we did the "12 Days of Christmas." I didn't want y'all to miss out so here is Wednesday on a Friday! 

Warm Up: 400m Run

2 Rounds

10 Elbows to hands (each way)

10 Straight Leg Sit Ups

2 Rounds 

10 Empty Bar Deadlifts

10 EB Front Squats

10 EB Strict Press

 

Strength: Power Clean+Front Squat

 

MetCon: 10:00 AMRAP

25 Wall Shots

12m Burpee Broad Jump

10 Barbell Bent Over Rows (95#/65#)