We have one last WOD before we close the books on an AMAZING 2013 at MCFSA!
REMINDER: 9am Class ONLY on New Year’s Eve, and the gym will be CLOSED New Year’s Day. Regular classes resume on Thursday, January 2, 2014.
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TUESDAY 12/31/13
9am CLASS ONLY!!
WARMUP
400m Run
Outdoor Plyos
WOD
“12/31/13”
5 Rounds for Time:
12 Pull-Ups
31 Air Squats
13 Clapping Push-Ups
200m Run
2014… Here we come!
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MONDAY 12/30/13
WARM UP
20 Jumping Jacks
20 Seal Jumps
20 Walking Lunges
400m Run
1 Set Fence Drills
20 Air Squats
10 Lunge to Instep
STRENGTH
10 minutes to complete 3×8 BSQ
Heavier than last week; roughly 70% of 1RM.
WOD
For Time (20 min Cutoff)
800m Run
10 Ring Dips (RD)
10 Kettle Bell Swings (KBS) 32/24kg
400m Run
15 RD
15 KBS 32/24kg
200m Run
20 RD
20 KBS 32/24kg
