At tonight’s 6 pm WOD we had a pullup breakthrough!  Congratulations Dr. JH on his first kips.  (3 in a row, no less)

Remember that tomorrow we have the regular WODs until the 9:15, then we will be OFF until the Monday after Christmas.  (the 27th)

The week between Christmas and New Years we will have one 9:30 am WOD daily.  If you have need of another time and can get a group of at least 5 together, we will consider adding other wod times.

Here CR shows her guns after completing today’s WOD on her Birthday!

Warm Up: Med Ball Relays,  Double KB Step Ups

Skill: Thruster, Push Jerk

WOD: For Time:

200m Run then 7 Rounds of:

7 Barbell Thrusters (95/65) immediately into 5 Barbell Push Jerks

200m Run

Cool Down: Informed Freestyling Foam Roll SMR or Lax Ball SMR