* Tickets are on sale for the Holiday/Winter Party HERE

** Holiday Schedule HERE

*** Paleo Challenge 2014 HERE

WOD:

1) 20 minutes EMOTM: Odd, Gymnastics Movement, Even, Movement of Choice

Gymnastics movement can by anything as long as it is bodyweight, or a bodyweight movement with added loaded. Movement of Choice can be anything in the book, both movements should be movements that you struggle with.

2) 11 minute AMRAP:

11 Kettlebell Swings 70/53

11 Abmat Sit-ups

11 Burpees

Extra Work:

3) Double-unders: 10 minutes Practice

If you have a consistent 50 Double-unders Unbroken then work on Triple-unders

4) Hip Extension: 3 x 20

Rest 90 seconds between sets. Weight if able.

For results post detailed weights, reps, times, etc. for all work completed.

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