!!!Happy Birthday Raymond!!!
Congratulations December On-Rampers, Welcome to the group. Athletes, if you see a new face in class, do your best to make them at ease. We all have had our first day.
Open Gym: 8:00-9:30am
Team WOD: 9:30-10:45am
Free Intro Class: 11:00-12:00pm
Teams of 4-2 Girls/2 Guys
100 Erg over Burpees
200 Front Squats 115/80/55
300 Pull Ups
400 Sit Ups
*Once off the rower work can be done in any order and can be done simultaneously.
3 rounds 3 min each
Rd 1: Non Dominant Throwing Hand/If hit, 15 Air Squats
Rd 2: Knees-No standing/if hit, 10 HRPU
Rd 3: Anything Goes/If hit, 5 Burpees