Workout of the Day

XMAS/NEW YEAR'S GYM OPEN HOURS HERE

Hang Clean
5x1

"Power Elizabeth"
21-15-9 reps for time:
Power Cleans, 60/40kg
Ring Dips

Extra Training

Front Squat 3RM
Front Squat 10RM

3 rounds for time of:
10 Double Kettlebell Swings, 24/16kg
Kettlebell Farmer's Walk, 24/16kg, 50 ft
Double Kettlebell Front Rack Carry, 24/16kg, 50 ft
10 Double Kettlebell Push Press, 24/16kg

Holiday WOD

"Loredo"
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

To learn more about Loredo click here

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