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WARM-UP 2x[6 Sh rot evens, 20s relaxed squat, 4 rollover to side twist, 30s shoulder stretch on box] 2x[5 paused Gob squats, 20s active hang, 8 hip flexor lifts ] STRENGTH 8x[2 FSq inc weight every 2 sets and paused for first 4 sets, 4 pistols every set. WOD: 18-15-12-9-6-3 reps for time of: Thrusters 35/25 Power snatches 35/25 Toes-to-Bars 
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Daily WOD and ResultsThis page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts. Archives
December 2018
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