Tuesday 12/20/16


Check out our December newsletter for more information about today’s lift, our Holiday Schedule, and more! 

Reminder: SFH orders due to Coach Nick by TODAY 12/20 — see newsletter or Facebook Group for more info & price sheet



Shoulder Press (1- or 3-Rep Max)

Focus of today’s WOD: 25 minutes to find a new 1- or 3-Rep Max (based on amount of data you have in Wodify from past 4 months). (More info about this in our newsletter!)


Can do Air Dyne at any time – after lift, before/after/between rounds of Part B

A: 1 Min Max: Air Dyne (Calories)

Max calories on Air Dyne for 1 minute (using Air Dyne clock)

B: Core Work (No Measure)

3-4 Rounds:

20 sec. Hanging L-Sit (or tuck)
20 sec. Swimmers (Superman w/ moving arms and legs)

Rest as needed

Categories: WOD

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