Friday, December 14, 2012

HAPPY BIRTHDAY KO!

Schedule Change TODAY:

6am, 8am, and Noon Classes ONLY. All evening classes are cancelled for Dodgeball. The fun starts at 5:30pm. Teams of 6 at Orchard Mesa Middle School. One toy donation per player please (Goes to Toys-4-Tots, new and unwrapped). There will be food, but bringing a potluck side sure would be appreciated!!

W-U:
10min Coach Choice

S-WOD:
1RM Barbell Turkish Get Up
*Up and down on both sides

D-WOD:
“Fran”
21-15-9 reps for time of-
Thruster (95#/65#)
Pull-Ups

C-D:
Ext Rot Shoulder Smash & Overhead T-Spine Mob

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