Wednesday, December 4 2019 

Now that winter has arrived we ask that everyone wear a separate pair of shoes to class. This keeps the sand and salt out of the gym and helps keep it clean. 

Strength: Deadlift

65% x 3 reps

75% x 3 reps

85% x 3 reps

Superset with…

5-7 Muscle-ups or 7-10 Strict Pull-ups 

WOD: For Time 

10-20-30-40-50 

Wall Balls 20/14

KB Swings 53/35

Cal Row, Bike, Ski