FRIDAY

ANNOUNCEMENTS:

Please have your money in for the holiday party ASAP!! Thank you!!

If you’re interested in a local team competition, then check out this link HERE.

A GROUP WARM UP (on the whiteboard)

B MOBIITY (on the whiteboard)

C SKILL WORK

10 minutes of pistol work and 10 minutes of double under work. If you have double unders, you’ll be working on triple unders.

D METCON

“Long Gone”

5 Rounds:
AMRAP 1:00 at each station:
Wall Balls (20/14)
Dumbbell Snatch (50/35)
Calorie Bike
Rest 1:00 between rounds