Workout of the Day

XMAS/NY GYM OPEN HOURS HERE

50-40-30-20-10 reps, for time of:
Row (calories)
Wall Ball, 20/14 lbs

OR
If you are on the bike; 40-30-20-10-5 cals (wall ball stays the same)

Please note, depending on numbers in the class you may do the
Shoulder Press before or after this workout.

Shoulder Press
5x5

Extra Training

Every 1:30 for 9 mins do:
1 Ring Pull Up (Strict)
1 Muscle-up Transition
1 Strict Muscle-up

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**