Today is the last day to signup for the “SECRET SANTA” gift exchange.
If you cannot get to the gym and want to participate give Tami a text at 303.775.4481.
Warm-up: Row 750m. Group Agility. Dynamic Stretch
Strength: Front Squat/Back Squat
(3/?+6)4
WOD: FLUSH THE SYSTEM
For Time:
21-15-9 Reps of
Front Squat 115/75
Body Rows
Rest 5 min.
21-15-9
Jumping Lunges Hugging a Medball 20/14
Weighted Sit-ups 20/14
Icing: Shop till you drop!!!!