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)
WARM UP:
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)
CORE:
1 Minute Abmat Situps
1 Minute Leg Raises
1 Minute Dead Bug Holds

3 Rounds – no rest

Metcon (Time)
“ALTITUDE 2.0”
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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