9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

December 23, 2013

December 22, 2013

Warm Up:2min Ankle achilles work (floss bands/ barbell smash/ La’x ball smash)

2x Hip mobility drill, 20 Ham Kicks each, 5 Inch Worms,

Banded Hurdler stretch, Banded squat

1) Box Jump: 5×5@ 85%

2) 500m Row for time

rest 4 min

3rds

60- Double Unders

15- Thrusters (115/75)

CHRISTMAS WEEK SCHEDULE:

TUESDAY- NOON CLASS ONLY (12 days of Xmas wod. Gonna be fun)

WEDNESDAY- CLOSED

THURSDAY- OPEN GYM FROM NOON TO 3PM ONLY

Nutrition Challenge-

Scheduling is difficult due to everyones holiday plans and schedules. Weigh ins and pics will start Monday 23rd. The final workout will be next Tuesday. Come in and get your pic, weight, and measurements done when you can tomorrow. I will be flexible for everyone that can not make it.

 

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