We will be holding a gaol setting workshop January 10th at 11 am to help you set some new goals for 2015. Please let me know if you are interested!
We will be doing the memorial WOD "Taylor" Saturday morning at 9am. If you would like to contribute we will be making a donation to KidSport in Taylor's name, hope to see you all there.
Prep
5 min focused shoulder mobility
coach's choice dynamic
3x
250m Row
10 Wall ball shots
5 pull ups
Strength
Test a lift that you have been working on. For me this is back squat- some of you may have missed some of the testing earlier this week, other have been chasing a goal and maybe today is your day to hit it. 2014 is almost over, have you reached your goals?
Conditioning
30/30 Row x4
Recovery
500m at an easy pace
25 Banded air squats
Couch stretch 2 min per side
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