Friday Wod 12.13.13

Just a reminder.  We will have normal classes this Saturday morning.  8am Body Smash followed by 9am Partner WOD.  After the partner Wod we will be starting our Staying Strong 4 Shawn benefit WOD.  The first workout starts at 10:30am and we will run WODs every half hour.  The event is open to any one and everyone of all fitness levels. We will have scaled variations as well. So give it a try and come support a good cause.

Also we just found out.  One of our members Paul will be on CBS 58 news talking about animals in the cold weather.  Make sure to check him out.  Good Luck Paul.

WOD TIME

Skill

Dead Lift

5,3,1,5,5

WOD

10 min AMRAP of CINDY

5-Pull-Up

10-Push-Up

15-Squats

rest 3 minutes

then

Annie

50-40-30-20-10

Double-Unders

Sit-ups