Friday, December 14th

You rock, Beth Young. Happy 50th!

You rock, Beth Young. Happy 50th!

Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

++++++++++++++++++++++

WOD: 5 Min AMRAP

150 meter row

7 Front Squats 135/95#

Rest 3 minutes

5 Minute AMRAP

7 Box Jumps 24/20#

7 Burpees

Rest 3 minutes

5 Minute AMRAP

50 Double Unders

7 Power Cleans 115/85#

Joe Kusnitz