Thursday, December 9th WOD:

Congratulations to  our Essential’s Graduates!!!

Mac and Cheese  – we mean Mike and Cheese. Great Job guys.

Warm Up:
2 min. Calf Stretch
20 Back Ext.
800 meter Row
5 pistols

WOD:

50 Wallballs
40 Double Unders
30 Kettlebell Swings 53/35
20 Overhead Lunges with Dumb bell each leg 35/25
10 Burpees

Penalty: Every minute over 10 minutes athlete must perform 5 Sandbag getups – 40/20#

Nice Holiday Survival Guide from Mark’s Daily Apple!