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Strength: 3×8 Press WOD/Challenge: 2000m Row (for time) 50 Dips (as few sets as possible, not timed) Stretch/Foam Roll  

  Where: GymCore CrossFit, 94 Central Street, Topsfiled When: THIS Saturday, December 10th Time: 3pm-wheneva! Who: You + yourself, your

Strength: 3×5 Front Squat WOD: 15-10-5 Cleans 135/95 15-30-45 V-ups Stretch/Foam Roll

WOD: Cindy AMRAP 20 mins. 5 Pullups 10 Pushups 15 Squats Stretch/Foam Roll

Strength: 3×8 Sumo Deadlifts WOD: 30-20-10 KB Swings 70/53 Box Jumps 30/24 Toes to Bar Stretch/Foam Roll

Strength: 3×5 Pullups, 5×3 Dips WOD: With a continuous running clock, start every minute with 3 Burpees until finished with

9am: Open Gym/Make-up WOD 10am: Yoga Class

Teams of 2 WOD: 5 Rounds 15 Wall Ball Passes (over 80″ bar) 15 Situp med ball passes 15 “Slap

Strength: 7×3 Box Squats WOD: AMRAP 15 mins. 4 Presses 115/80 8 Back Racked Lunges 115/80 12 Floor Wipers Stretch/Foam

Strength: 3×8 Deadlift WOD: 10,9,8,7,6,5,4,3,2,1 Pullups (Chest to Bar) Burpees Stretch/Foam Roll