Friday – 112213

(4 pm classes are getting busy and fun!)

7 am classes M,W, and Friday – Reminder that these classes are by registration only, either via Facebook or through texting our gym phone 604-278-4848. There must be a minimum of 2 students to run class, status is updated by 8:30 pm the night before.

*Get into the box early and go through a good warm-up and mobility. We will use most of the class hour to get this WOD done.

Skills Practice : Warm up all movements in WOD
WOD : “Filthy Fifty”
For time :
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12 kg
Walking Lunge, 50 steps
50 Knees to elbows(BC : Sit-Ups)
50 Push press, 45/35 pounds(BC : KB Push Press, 16/12 kg, 25/arm)
50 Good Mornings, 45/35 pounds
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders