DEC.1.16

HELLO December!!

We had some amazing PR’s in November… Lets see what we can do in DEC!

** Tomorrow  from 6am-9:30am we will be having “SFH ” brand  at our Box sampling awesome products like :Whey protein, Pre work, recovery etc!! We Hope you can Stop by and try them out! They are where we buy our Fish Oil from so we can all put in some orders as a box.**

CF WOD:

 

 

3 Rounds:

db or barbell strict shoulder press x 6-8 reps

Rest

KB Single Leg Deadlift x

6-8 reps each leg

Rest

Double under/ triple under practice x 60 seconds

Rest

-OR- TESTING:

Missed testing

=====

Running intervals: 

2 x 800m run

…3 min rest between…

4 x 400m run

…2 min rest between…

6 x 200m run

…1 min rest between…

8 x 100m run

…30 sec rest between…

-OR- TESTING:

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