Warm up: 400 m run; 2 x 10 pass thrus, windmills, burpees, db thrusters, pull ups
Mobility: shoulders/quads
Skill Focus: DB/KB Thruster
Review of proper form/technique
Level 3
400 m run
15 KB thrusters 53#/35#*
15 c2b pull ups
15 burpees
Level 2
400 m run
15 db thrusters 45-55#/30-35#*
15 pull ups
15 burpess
Level 1
400 m run
15 db thrusters
15 mod pull ups
15 burpees
AMRAP in 24 mins (rds + reps)
Post total rds + reps for score
This Sat Jan 4th is Bring a Friend(s) and wod with us 9:00 am!
Get your goals on: just a few more days until the New Year brings a "new start". Think on what your goals will be and how you are going to get there. Oh yes, and write them on the board. . .
Thanks to Ryan from CF Patriot in DC for dropping in for a wod and to Linda from Connecticut!
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And Children. . .
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PUT THY TOYS AWAY--NEATLY
You did read that "50 burpee penalty for the entire class" that Coach Kim put up there and that I back 110%?
