Hey Folks!

Good work on todays WOD – It was nice seeing some people go fairly heavy and others fine tuning their form.  Keep it up!

We’re going to do a Paleo Christmas Cookie Exchange if people are interested!  Sign up on the whiteboard if you’re interested and we’ll sort out details shortly thereafter.

Warm up

Not for time – 2 Rounds:
50 skips, T-spine extension (30 seconds), 10 shoulder dislocates & 10 reverse shoulder dislocates

Push Press 3×5 @90% of Press 1RM

10 Minute AMRAP:
10 pendlay rows
10 walking lunges
20 second plank

Stretch – Hamstrings & T-spine extension

See you in the gym!
Adam, Eric & Katie