12.21.16 Dasher

dasher Christmas Hours

We are closed Dec 23-25th.  Wod with us on the 26th at 8,9 or 10am.

Warm Up: 10 air squats 15 supermans 10 goblet squats 8 DB shoulder press 10 squat jumps 5 inchworms

Mobility Minute 1: Shoulder Opener x 45 seconds Minute 2: Thoracic Rotation x 10 reps each side Minute 3: Banded Clam Shells x 10 reps per side

WOD: 'Dasher' 800m Row 30 KB swings 70/53 30 Pull ups 30 Cal assault bike 30 Wall balls 20/14 30 Cal assault bike 30 Box jumps 30 Wall balls 800m Row 30 KB swings 30 Pull ups