Happy New Year’s Eve!

 In Workout of the Day

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!

ninja

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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

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