MCCOY // 12|21|15

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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 ūüôā 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:

40 DUs

30 Wall Ball Shots #20 / #14

20 Ring Dips