WOD 12.1.2016

Classes today at:

  • 5:30am
  • 12noon
  • 5pm
  • 6pm

Open Gym 9am to 11am

Four for the core - with coach. One minute in each of the following positions:

  • hollow hold
  • side plank L
  • side plank R
  • bridge
  • quadraplex

12 min EMOM

  • 8-10 TTB


400 M Bench Mark Run

With remaining time work up to a heavy rep FS pause 4 sec in the bottom, explode

up, and then pause 4 sec pause in front rack