WoD 121129

The Gym ha come a long ways in the past few months.
This weekend we finish it. we start at 1, so you have time
to do the morning Wod and then grab some lunch. We need as
of our community members as possible to make quick work of it.

WoD 121129
Warm Up
10 shoulder touches
10 sec Frog Stand
5 Knees Though rings (Goal Skin the cats)

Speed:
Tabata Calorie Row

Skill: EMOM Goat work 65%

Met Con
15 m AMRAP
Axel Dead Lifts 9 (150/130)
Box Jumps 15 24/20
100m Sprint


If you have note gotten me your info for WoDify yet please do so as soon as possible we are getting it set up  soon.