Wednesday

Sorry for the no post yesterday I guess time just got away from me. Were going to have fun today i got a good W.O.D. in store for us. So bring your A game today !!! Oh and by the way if you haven't seen it check wodclub.com. its pretty cool and they are doing a Crossfit competition in January if anyone is down ! fun stuff !!

Crossfit 4:30 P.M.

20 min a.m.r.a.p. 


400 m run 
max handstand push ups 
30 sit ups

Crossfit gymnastics basics

2x16 dips 
5x15 lever

followed by

15 minute a.m.r.a.p.


25 double unders 
15 air squats 
10 pull ups 
5 handstand push ups 

Now for the cool videos !! 

Korea's version of Zumba. We need this type of working out in America. Id be all about it !


Talk about accuracy !!! This video is crazy !!!!!!!