January 30, 2016



Bring your furry friends To the gym for DogWOD from 10-11 am. Do the workout, stay and let the pups socialize.

leon following

Workout of the Day
For time:
30 calories Row
25 Box jumps 24/20
20 Chest-to-bar pull-ups
15 Squat clean & Jerk Rx+ 155/105; Rx 135/95 Masters 55+ 120/75
7/3 Burpee Bar muscle-ups (scale burpee pull ups)
40 calories Row
30 Box jumps 24/20
25 chest-to-bar pull-ups
20 Squat clean & Jerk Rx+ 175/115; Rx 145/100; Masters 55+ 135/80
10/7 Burpee Bar Muscle-ups (scale burpee pull ups)

22 minute time cap

Post your scores to the Whiteboard.


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