12.14.17 Workout of the Day

TBT 2016 Christmas Party

Box Brief:

This years Annual Christmas Party is this Saturday , Dec 16th @ Poseidon , 7 PM till..

Sign up with you and your guest(s) to reserve a spot. If you do not sign up you will not be allowed in so please sign on up on the whiteboards at the gym.

Dress to impress.

CrossFit and ICT

Conditioning

Perform 8 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of cal row Rest 30 seconds 30 seconds of dips Rest 30 seconds 30 seconds of GHD situps Rest 30 seconds 30 seconds of KBS (53/35) Rest 30 seconds

10 m Shuttle Sprints

Rest 30 seconds

-This is a hybrid WOD workout Comptrain.co Class and from Crossfit.com 12-10-17.