Team WOD/Open Gym/Dodgeball/Happy BDay Raymond

spongebob dodgeballSaturday December 20, 2014

!!!Happy Birthday Raymond!!!

Congratulations December On-Rampers, Welcome to the group. Athletes, if you see a new face in class, do your best to make them at ease. We all have had our first day.

Open Gym: 8:00-9:30am Team WOD: 9:30-10:45am Free Intro Class: 11:00-12:00pm

WOD Teams of 4-2 Girls/2 Guys 2k Row then 100 Erg over Burpees 200 Front Squats 115/80/55 300 Pull Ups 400 Sit Ups then 3k Row

*Once off the rower work can be done in any order and can be done simultaneously.

Warm Up: Dodgeball 3 rounds 3 min each Rd 1: Non Dominant Throwing Hand/If hit, 15 Air Squats Rd 2: Knees-No standing/if hit, 10 HRPU Rd 3: Anything Goes/If hit, 5 Burpees