Remember
12 days wod this Friday, Dec 16th then hanging out at local cue afterwards. Hope to see everyone there!

Start up(14)
stretch 5 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

Metcon/Metcon-comp(20)
complete the following in any order:
"Distinct tri"
3200m airdyne
1600m run
800m row

Gymnastic goat work(8)

Finisher
2 min IT stretch
2 min plank
25 cuff iso per