Wednesday 11.23.2016

Holiday Week  Hours
Mon-Wed Regular Hours, Thurs 9:30 AM WOD , Fri Closed, Sat-Sun Regular Hours

Strength

15 min to find 5RM Weighted Strict Pull-up

Conditioning

“Mac N Cheese”

4 Rounds
Min 1  ME Burpee
Min 2 Rest
Min 3 ME Sit-ups
Min 4 Rest
Min 5 ME Push-ups
Min 6 Rest

Finisher
2 x ME Handstand Hold

Beginners’

Strength

12 min to find 5RM Ring Row (as parallel as possible to the floor)

Conditioning

3 Rounds

Min 1  ME Burpee
Min 2 Rest
Min 3 ME Sit-ups
Min 4 Rest
Min 5 ME Push-ups
Min 6 Rest

Finisher
1 x ME Plank