Congratulations to Justin & Shannon on the arrival of baby McCoy!! He & mom are both doing well (doesn’t she look beautiful?). Welcome to the Vapor family, McCoy.
Don’t forget that the Christmas party is at 7:30pm – right after the 6:30 class ends. Bring your families, wrapping supplies & UNWRAPPED gifts. We will deliver the gifts that evening, so if there is a chance you won’t make it, please drop your gifts off during another class today 🙂 Thanks in advance for your willingness to help.
strength | skill
3 sets of:
1a. Supine Ring Row x 10 reps @ 2111 // Rest 30 seconds
1b. Hollow Holds x 40-60 seconds // Rest 30 seconds
wod | MCCOY
against a 14 minute running clock, complete the following:
1000m row, immediately followed by… AMRAP of:
30 Wall Ball Shots #20 / #14
20 Ring Dips