Fill the box - Wednesday, November 29, 2017
Fill the Box
We have a nice big empty box in the front lobby beside the calendar, please help us fill this box with new toys/gifts and non-perishable food items to help those in need this holiday season. We would ask that all donations be made before December 16th so we can get them to the salvation army the week before Christmas.
Thank you for your generosity in helping create a special holiday season for those who need our help!
Wednesday November 29, 2017
Focus:
10 min EMOMWeighted Strict Pull ups / Chest to Bar / Strict Muscle Ups((1 to 5 reps))**Must be strict movement, no kipping**.
WOD:
On a Running Clock:
0:00-5:00
100m Shuttle Run100 DU100m Shuttle Run
5:00 - 12:00
40 T2B50 Sit Ups
12:00 - 17:00
100m Shuttle Run100 DU100m Shuttle Run.
Level 2:
On a Running Clock:
0:00-5:00
100m Shuttle Run100 DU Mix100m Shuttle Run
5:00 - 12:00
40 Knee Raises50 Sit Ups
12:00 - 17:00
100m Shuttle Run100 DU Mix100m Shuttle Run
Level 1:
On a Running Clock:
0:00-5:00
100m Shuttle Run150 Singles100m Shuttle Run
5:00 - 12:00
30 Knee Raises40 Sit Ups
12:00 - 17:00
100m Shuttle Run150 Singles100m Shuttle Run.
Level 4:
On a Running Clock:
0:00-3:00
100m Shuttle Run100 DU100m Shuttle Run
3:00 - 8:00
40 T2B50 Sit Ups
8:00 - 11:00
100m Shuttle Run100 DU100m Shuttle Run.
Cash Out:
Sleds - 5min EMOM1 empty sled sprint length.Check back each night at 8pm for the next days WOD.
Contact us:
