December 29, 2010
“Roy”
Friday New Years Eve we will be doing a 9am and 10am class only
Saturday New Years Day we will be closed
Warm Up (10 minutes)
Mobility Prep Shoulders, Hips, Ankles
Row 500 Meters @ 80%
2 Rounds NFT (not for time)
10 Jumping Air Squats
10 Back Extensions or 10 Good Mornings w/ empty bar
5 Pull Ups
Workout of the Day (WOD)
“Roy”
5 Rounds for time
15 Dead Lifts 225M/135W
20 Box Jumps 24”M/20”W
25 Pull Ups
Cool Down
Mobility and Band Stretching
26:44 Rx.