Did you sign up yet?  We’re holding a Strength & Conditioning Total on Saturday, December 6th to finish the new programming cycle.  Read more

WOD

Strength:
Take 20 minutes to make up a missed strength segment from the past week

Metcon:
In teams of 2, AMRAP in 15 minutes:
20 Calorie Row, 40 Burpees
30 Calorie Row, 60 Kettlebell Swings (53/35)
40 Calorie Row, 80 Box Jumps (24/20)
50 Calorie Row, 100 Wall Balls (20/14)
Partners trade off as necessary. If you reach the end, start over.