8.24.2016

Dear procrastinators… This doesn’t happen everyday but you just caught a break. I am giving everyone one week from today to sign up for Lockdown 2016! The first WOD will be announced next Wednesday night. Get signed up. You have no excuses now. Find a partner and get signed up.

WOD
3 Rounds:
30 KB Shoulder to Overhead
30 Goblet Squats
400 Meter Run
30 KB Swings
30 KB Snatches

Cashout
3 Rounds
50 Double Unders
20 Meter Overhead Walking Lunges w/ plate 25/15

METCON
3 Rounds
1 Minute On 1 Minute Off
Double Unders
Box Jumps
Mountain Climbers
Slam Balls
Burpees

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