bros
Dudes..doin’ dude stuff.  (playing dress-up)

WOD:
2 rounds for time of:
1 Hill sprint
10 Pull-ups
10 Thrusters, 155/105
1 Hill sprint
10 Pull-ups
10 Thrusters, 135/90
1 Hill sprint
10 Pull-ups
10 Thrusters, 115/75

Post time to Comments.

happy wodders

WOD:
For time:
10 Muscle-ups
20 Hand-stand push-ups
30 Dead-lifts, 250/165
40 Burpees
50 Abmat sit-ups
60 KB Swings, 24/16
70 Walking lunges

Post time to Comments.

freeman


WOD:
10 minute AMRAP of:
10 Front squats, 135/90
10 Push press, 135/90
10 Knees to elbows

Post rounds to Comments.

dale

Pahle’ Dahle’

Strength:
10 minutes, on the minute perform:
5 Strict Press

Conditioning:
Tabata Sit-ups
1 minute Rest
Tabata Squats

Post load, Tabata scores to Comments.

*Bring in goods for the Troops Donation Box by this Friday!*

holiday crew

WOD:
“The Ghost”

6 rounds for reps of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Post separate totals of calories, burpees and double-unders completed to comments.

This WOD was put together for boxer Robert “The Ghost” Guerrero.
Check out the video  HERE.
Compare your scores HERE.

*Holiday Social*
Tonight at Mollys Pitcher, 7PM onwards.  
(no 8:30 class tonight..go have a beer with friends at Molly’s instead)

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