Workout of the Day (WOD)

Thursday 12/4/14

I was very excited to have Coach Geoff, AKA Captain Meno with the U.S. Marine Corps, come out and talk to the children at the kids about what they can do to serve their community and serve their family.  The kids loved it.

Remember to pass the word, we started a kids program Monday, Wednesday and Friday at 3pm.

30 Minute EMOM
1st Minute
15 Sit-Ups
2nd Minute
5 Thrusters (Mx 75/55, Rx 95/65, FB 115/75)
3rd Minute
10 Calorie Row (attack the row don't jog it knowing you can get it done at a slow pace in 55 seconds or hard pace in 20, so push it here)

*You will wind up doing 10 rounds of each exercise. 

This is the best part of the Holidays......I get to listen to this on a regular rotation.  BEST CHRISTMAS SONG EVER!!!!