Monday
Happy Birthday Rachel Hogan
Every Thursday  all day going forward is bring a friend day!Holiday Schedule
12/24- 2 classes 7 am and 8:30 am – Followed by Holiday brunch and optional yankee swap
12/25 closed
12/26- open gym 12-3pm
12/27- normal
12/31- 6:30, 9, and 4:30
1/1 closed

Back Squat ((2×3) (2×3) (2×3) )
Metcon (AMRAP – Reps)
4 x
3 min Amrap
5 laps
15 DB/ KB front squats
Max reps slam balls or sand bag cleans

Rest 1 min after each round

Physique
Metcon
4 rounds
8-15 tricep kick backs each side
15-25 weighted sit ups (DB across chest)

Categories: W.O.D.