Hey Folks!

Great work on todays WOD – it was pretty fun.

So back to our list of things:

1. Sign up for yoga
2. Sign up for the cookie exchange maybe?
3. How are Friday afternoons and weekends for competition training?

Warm up

Foam roll 10 minutes

Dirty thirty – for time:
30 Box jumps (24″/20″)
30 Jumping Pull-ups
30 KB Swings (53#/35#)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45#/33#)
30 GHD Hip Extensions (Sub Good Mornings 45#/33#)
30 Wallball (20#/14#)
30 Burpees
30 double unders

Stretch – Hamstrings & pecs

See you in the gym!
Adam, Eric & Katie