30 Nov 17

** Annoucements **

1. We will soon have gift tags to purchase gifts for those less fortunate…please pick a tag off the Christmas Tree and participate 🙂 Gift bags are ok, no gift wrap please <3
2. Secret Santa!!! Names will be drawn soon, make sure you are in…so much fun!!!
3. Row Ho Ho Starts today…with some new changes!!!
4. Push/ Pull Challenge starts today!
5. Ugly Sweater Christmas Bash is Friday, 15 December, 630pm! All families welcome!!!

Metcon (Time)
100m Row
50 Single Unders
200m Row
100 Single Unders
300m Row
150 Single Unders
400m Row
200 Single Unders
500m Row

* These Single Unders do not count towards Row, Ho, Ho

Metcon (AMRAP – Reps)
1 Minute Abmat Situps
1 Minute Leg Raises
1 Minute Dead Bug Holds

3 Rounds – no rest

Metcon (Time)
5 rounds
400m Run
20 KB Swings (53,35)
20 Burpees

Level 2
4 Rounds

Level 1
4 rounds
10-15 reps of each movement

==20 Minute Cap==


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