Tuesday 9 December 2014

Sign up for a sweatshirt! They're $30 when pre ordered by December 15th by signing up on the clipboard at the box, and paying a coach. $35 if ordered afterwards. There will not be many extras- it will be first come first serve.

Coach Lisa's going away wod will be this Saturday at 1030 following foundations. It will be "the chief."

Warmup

500m row

10 around the world

10 pass throughs

10 burpees

10 PVC cleans

10 PVC jerks 

Burgener warmup 

Work up to clean and jerk weight 

Workout of the Day

“Grace”

30 reps for time:

Clean and Jerk (135 lbs)