Friday Jan 26,2017


dont forget get to sign up for the open if interested  


warmup: every 2 minutes for 10 minutes and in any order  

10 sec handstand hold  

10 cal row  

20 unbroken double unders- if NOT unbroken then 5 burpee penalty


wod: for time or

15 min to go as far as possible


Front squat 135/95

hang cleans 135/95

Push jerk 135/95

c2b pull-ups  


post wod: 

20 back squats  

3x500 row

3x400 m run


or any skills you would like to work on