12/02/2015

Announcements

Find a teammate by going to facebook group
https://www.facebook.com/groups/342884135884950/

X-Mas WODtacular Sat Dec 5th (40ppl) 11am to 1pm (3 spots left soon)
http://doodle.com/poll/iwrzw453qesegwhp

New Hoodie Pre-Sale $49.99 (2 says left for special+tshirt for $15)

Rowing at EW at 8pm

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Have you ever gone geocaching?

https://www.youtube.com/watch?v=1YTqitVK-Ts

Warm-up

Every minute on the minute for 9 minutes

Minute 1: HSPU x 3 reps

Minute 2: Hollow Hold/Superman Hold :20/ea

Minute 3: Double Unders x 40 reps

Gymnastics

Kipping & Butterfly Pull ups

WOD

Metcon (Time)

3 sets of:

2 Rounds:

200 meter run

10 Pull Ups

10 HR Push Ups

-rest 1 minute between sets
*overall time plus rest*